Tuesday, February 10, 2015

Bosu Cardio Circuit

Work your core deeper with an unstable surface such as the Bosu.  Below is a Bosu workout with cardio intervals* (1-2 minutes each) tucked in for an extra challenge.  To make things interesting build in 2-3 circuits depending on strength and workout time available (10-15 minutes for one circuit).  



  1. Single Leg Squat (one foot on Bosu, arms can swing forward)
  2. Squat on top of Bosu 
    1. Add a hop/jump for extra challenge and more cardio
  3. *Lateral Step Overs
  4. Walking Planks (on round part like picture to side)
  5. Push Up w/alternating Leg Lifts (flat side)
    1. On knees to modify
  6. *Mountain Climbers (flipped over like picture above)
  7. Crunch to Standing/Get Ups 
    1. Crunches only to modify
  8. Side Planks (elbow/hand on round)
    1. Hip dips for challenge or top leg lifts into a Superstar hold
  9. *Burpee (see picture below)



To learn the Bosu basics click here.
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3 comments:

  1. stevenmercerMarch 21, 2015 at 10:40 PM

    I have tried that Bosu and got a lot of exercise as well but by using it I got pain and inflammation in my elbow which was lately cured by my physiotherapist.

    ReplyDelete
  2. UnknownMarch 22, 2015 at 12:14 AM

    Hi your Pilates blog very reading able.I have read the blog.I know many idea about Pilates.Thanks for your kind blogging idea.
    physio for back pain

    ReplyDelete
  3. bigfitJuly 8, 2023 at 3:11 AM

    A flexible and effective tool for achieving your fitness goals Bosu Even during the most hard workouts, you won't lose your grip thanks to the additional texture of this ball. It is a great addition to your home gym or training center and is appropriate for people of all fitness levels.

    ReplyDelete

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