The Bosu is definitely one of my favorite workout tools. It’s perfect for standing on while lifting weights, or using for planks or push-ups. I still remember my first time using a Bosu. I was at the gym and about to start a treadmill run when an instructor literally pulled me into a Bosu class. At that point I had never even seen a Bosu before! I spent the next hour doing a fun total body bosu workout and have been hooked ever since.
Now that I have my own Bosu in my basement, I use it almost every time I strength train. But sometimes it’s nice to center an entire workout around the Bosu by doing a total body bosu workout. It means you will use less of other equipment and work your core with just about every move.
Total Body Bosu Workout
Each circuit should be completed 3 times (or more or less depending on how much time you have.)
Bosu Workout Circuit 1:
- 15 shoulder presses (standing on rounded side of Bosu)
- 15 deadlifts (standing on rounded side of Bosu)
- 15 chest presses (laying with mid-back on rounded side of Bosu)
- 1 minute plank (forearms on flat side of Bosu)
- 1 minute Bosu burpees (turn Bosu so flat side is up, and put hands on edges of bosu, lift Bosu up when you come up for an extra challenge- see this video for demo)
Circuit 2:
- 15 bicep curls (stand on either side of Bosu- flat side requires more balance!)
- 15 deltoid raises (stand on either side of Bosu)
- 15 push-ups (flat side of Bosu up with hands on edges)
- 15 lunges each leg (front leg on rounded side of Bosu)
- 1 minute jumping jacks (no Bosu involved!)
Circuit 3:
- 15 tricep extensions (standing on either side of Bosu)
- 15 upright rows (standing on rounded side of Bosu)
- 15 dead rows (standing on rounded side of Bosu)
- 15 squats (standing on rounded side of Bosu)
- 1 minute bosu mountain climbers (flat side of Bosu up, hands on edges, legs out in a push-up position to set up, pull in one leg at a time)
Full Total Body Bosu Workout to Pin
This is a tough workout and I will definitely be adding it back into my rotation!
Have you ever tried a total body bosu workout?
Do you remember the first time you were introduced to a bosu?
Do you like circuit workouts or prefer one exercise at a time?
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I don’t have a bosu but I have tried it in the gym!
Its nice that you have the option to use it in the gym!
I need to buy a bosu! The gym at my old apartment complex had one and I really liked using it. I meant to buy one when we moved but then I totally forgot about it. I actually forgot the bosu ball existed until you wrote this post, hah! Thanks for the reminder and for the workout!
You should definitely get one! I use mine all the time.
My clients love to hate me when I bring out the BOSU. Which is basically at least once a session. I am both loved and feared ;D
I think I would be a little afraid too!
Occasionally, Becky pulls out the Bosu and I start to shake in fear! Just kidding, but I know that it is going to give me a run for my money. I really need to purchase one so I can do some of this at home!
Its a great tool to have at home! I put off buying for one awhile but ended up asking for it for my birthday last year, and now I use it all the time.
I love to do workouts with my Bosu they can be super tough for sure. Favorite move-dead lifts
Thats definitely a good one!
We have two Bosu balls at my gym. I have used them a few times and really like them! I’m going to save your workout to my phone so i can pull it out the next time I’m at the gym!
I hope you like it if you give it a try!
I haven’t used my BOSU for a total body workout in a while – this looks great! Pinning for later 🙂
I hope you like it!
Just pinned! I love the bosu ball but always have trouble coming up with more than 3 exercises to use it for!
It can be used in SO many ways!
I’ve never used one–not for real, anyway. The physiotherapy clinic I used to work at had them everywhere and I’d play with them but that’s about it. The therapists used them all the time with their patients so they’re obviously really good tools!
Its good to know they are used at a physio office! I could see how they can be really helpful for rehab stuff.
I wish my gym had a Bosu! I used one in PT years ago and at my old college gym and really enjoyed it. They are so versatile!
Thats too bad that your gym doesn’t have one!
I’ve still never used a Bosu! It looks like a great way to get a full body workout
You should definitely try it if you get the chance!
This is perfect! I was planning on doing a Bosu ball workout for my class tomorrow. I will have to add these moves in. How long does this take?
It takes about 45 minutes. I hope you like it!
I’ve had a Bosu for a few years and it’s definitely the most used item in my home gym. It’s so versatile!
Absolutely! I use mine all the time too.
This sounds like a great workout. I’ve been wanting a bosu ball for the longest time!
It’s such a great tool!
This is great! I’ve never used the BOSU for a whole workout. My clients will love/hate me next week!
It’s fun to use it for a whole workout! I definitely felt my core after doing this workout on Wednesday.
I haven’t used a bosu ball in ages but they are a lot of fun and a great way to change up a workout! :] I’ll have to try this one out sometime!
They definitely are a great way to change things up- I hope you like it if you do give it a try!