On #WorkoutWednesday I plan to show you, step-by-step, the workout I will be performing. It will include the modifications I use– but obviously adjust as necessary for your own body. I did not invent these moves. A quick Google search for “strength training” or “body weight exercises” will find you most of the moves I will be showcasing. I am not a doctor of certified trainer (yet!). Just a person who loves living a fit and healthy lifestyle, and wants to share what I do with all of my wonderful readers 🙂
From a push-up position bend your arms and rest your forearms on the ground. Keep your back flat and core engaged. Hold position.
Can be done with or without weights.
With the bosu dome-side down, place your right hand on the right edge of the flat side and the left hand on the left edge. Extend your legs behind you and into a plank position. Keep your back flat, core engaged, and your hips straight and level while you push down on the right side of the bosu then down on the left side. Your shoulder will dip to the side you are pushing down on, but keep your hips level.
Bosu Leg Holds
From a seated position on the bosu, engage your core and lean back. Raise your feet off the ground and extend your legs out in front of you. Hold position. Your legs can be straight and low to make this harder, or you can keep your knees bent. The straighter and lower your legs the harder this will be. But you’ll still work those abs with bent knees!
Kneel on the ground with a stability ball in front of you. Place your forearms on the stability ball, and push the ball out and away from your body until you are almost in a kneeling plank position. Engage your core. Using your forearms circle the ball to the right and then back to the left.
Bosu Sit & Reach
From a seated position on the bosu lean back, engage your core, sit up and reach towards your feet. With your core engage, lean back, and repeat.
Bosu / Stability Ball Plank
The move is a little tougher to get into– it requires some balance. If you are doing this for the first time, don’t hesitate to ask someone to hold the stability ball for you until you get stable.
With your forearms on the stability ball carefully extend each leg backwards and place your foot on the bosu ball dome. Get stable with your feet on the dome and hold position.
Bosu Step Up & High Knee
Stand in front of the bosu with dome-side up. Step up with your right leg while simultaneously bringing your left leg into a high knee position. Step back down placing your left foot on the ground first, then your right foot. Step up with your left leg while simultaneously bringing your right leg into a high knee position. Step back down placing your right foot on the ground first, then your left foot. Repeat.
Your turn! Is this your first bosu experience? If you’ve bosu-ed (yes I totally made up that word!) before– what’s you favorite bosu exercise?