Build some strength with the BOSU Ball!
Move 1: Forearm Plank
Targets: Core, shoulders, lower body.
Place the ball flat-side down. Rest your forearms on top of the dome and come into a plank position, keeping your shoulders over your elbows. Your body should be in a straight line from head to heels. Pull your abdominals in toward your spine and squeeze your gluteals. Hold for one minute.
Place the ball flat-side down. Rest your forearms on top of the dome and come into a plank position, keeping your shoulders over your elbows. Your body should be in a straight line from head to heels. Pull your abdominals in toward your spine and squeeze your gluteals. Hold for one minute.
Move 2: Side Plank
Targets: Obliques, shoulders, lower body.
Rest your right forearm on top of the dome, stack your left foot on top of your right, and lift your body off the ground. Make sure you’re in a straight line from head to feet. Contract your abs and squeeze your glutes. Hold for 30 seconds, then switch sides.
Rest your right forearm on top of the dome, stack your left foot on top of your right, and lift your body off the ground. Make sure you’re in a straight line from head to feet. Contract your abs and squeeze your glutes. Hold for 30 seconds, then switch sides.
Move 3: One-Legged Bridge
Targets: Core, glutes, hamstrings.
Lie on your back with your right foot on the dome, left leg extended toward the ceiling, and arms along the floor, palms up. Press your right foot into the dome and lift your torso until it’s in line with your right thigh. Hold for two counts, then slowly lower to start. Repeat 15 times, then switch sides.
Lie on your back with your right foot on the dome, left leg extended toward the ceiling, and arms along the floor, palms up. Press your right foot into the dome and lift your torso until it’s in line with your right thigh. Hold for two counts, then slowly lower to start. Repeat 15 times, then switch sides.
Move 4: Mountain Climber
Targets: Core, shoulders, lower body.
Flip the ball over onto its dome. Grip the sides of the platform and come into a plank position. Run in place, quickly bringing each knee to your chest. Continue for one minute.
Flip the ball over onto its dome. Grip the sides of the platform and come into a plank position. Run in place, quickly bringing each knee to your chest. Continue for one minute.
Move 5: Burpee Jump
Targets: Core, shoulders, lower body.
Flip the ball back on its flat side and stand with feet shoulder-width apart. Place both hands on the dome and jump out into a push-up position. (A) Jump back into a squat and stand up. (B) Jump onto and off the dome with both feet. Repeat 12 to 15 times.
Flip the ball back on its flat side and stand with feet shoulder-width apart. Place both hands on the dome and jump out into a push-up position. (A) Jump back into a squat and stand up. (B) Jump onto and off the dome with both feet. Repeat 12 to 15 times.
Move 6: Push-up
Targets: Core, chest, arms, lower body.
Flip the ball over onto its dome. Grip the sides of the platform or place your hands on top of it and perform a push-up, holding your body in a straight line. Do 10 repetitions.
Flip the ball over onto its dome. Grip the sides of the platform or place your hands on top of it and perform a push-up, holding your body in a straight line. Do 10 repetitions.
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