Hi Guys! Are you ready for more Bosu?

What did you think of my first series? I am trying to bring back the bosu, literally! When done right, it’s SOOO good for us!

Let’s get started with some very basic yet highly effective moves for toning our arms, legs and glutes on the bosu ball!

Why basic moves you may ask?

Because basic workout moves are some of the most effective for toning and changing our bodies. Too much motion and too many muscles being worked at once means we are not isolating the muscles separately. And if we do not isolate our muscles, they do not get the full attention and weight needed to strengthen them and change their shape and appearance as we desire.

You’ve all seen that one guy at the gym moaning and groaning as he curls 100 pounds for his biceps, right? While his elbows are moving, back is arching and swaying and legs weaving back a forth? THE WORST WAY TO PERFORM A WEIGHT EXERCISE EVER! Not only does it look seriously ridiculous, LOL, but at one point it will cause some serious injury to his back. Now if he could really lift 100 pounds with his biceps, he wouldn’t need all those other body parts kicking in to help him. RIGHT?!!

Okay, enough of bad form. Let’s get started with great form and even greater results!! :))

And remember to check with your doctor before starting any exercise program!

2 MINUTE WARMUP NO WEIGHTS

I like to really warm up my body before I even think about grabbing my weights. Try two minutes of simple jogging up and down the bosu.

Facing the bosu, squeeze those glutes and engage those abs before you even take your first step.

The second most important thing is foot placement. Remember to place your foot in the middle of the bosu as accurately as you can.

I’m also really OCD as you all know so I usually do 1 minute of running with my left foot, then another minute with my right foot leading the jog. This way I feel even and symmetrical!

2 MINUTE LATERAL SIDE JUMPS WITH WEIGHTS

I like to use anywhere from 3 to 8 pound weights when I’m on the bosu. It really depends how my week is going and how my shoulders are feeling. Today I have 8’s because I’m feeling pretty strong (being the beginning of the week helps too, LOL).

Start on one side of the bosu and begin jumping one foot at a time laterally across the bosu to the other side and onto the floor. Change directions immediately and repeat this lateral action for all 2 minutes. As you can see in the second photo here, I really get low on the landing. The more you can bend your knees safely, the better the calorie burn!

And remember to play it safe. Slow is totally OKAY to start. Only increase speed when you are feeling 100% confident in your balance that day!

2 MINUTE SQUATS BALANCING ON THE BOSU

Find your balance standing in the center of the bosu. Make adjustments as needed. Engage those back muscles and abs, shoulder blades gliding down the back and tailbone slightly tucked forward. As you squat, allow the hips to go behind your heels as if you’re sitting in a chair. Keep your arms long so the weight of your weights goes directly into your legs and NOT your arms. Remember, this is a leg exercise only.

2 MINUTE LUNGES EACH LEG FOR A TOTAL OF 4 MINUTES

Again, find your balance and a safe, clean position for your foot at the center of the bosu. Make sure you place the majority of your weight into your front leg’s heel and the back leg’s ball of the foot. 50/50 weight is shared by each leg and foot. Raising your arms directly to the sides, take care in dropping your back muscles and scapula, keeping those shoulders down. I like to go no higher than the height of my shoulders and no lower than my ribcage. Looking foward into a mirror to check your position is always helpful and something I DEFINITELY RECOMMEND! Remember as you lower into your lunge, to create two 90 degree angles with your knees and to keep your front knee behind your toes! (This will help to prevent any knee injuries!)

2 MINUTE BICEP CURLS ON THE BOSU

You have two options here. I like to curl as I squat and release my arms straight as my legs straighten. You can also create a more challenging leg workout by holding your squat the entire 2 minutes while performing bicep curls at a moderate pace.

2 MINUTE ROWING

I love rowing and so do my arms! Try squatting every time you lift your arms to row and release the arms down as you straighten your legs. Your highest rowing position should be with the elbows level to or slightly lower than your shoulders with straight wrists slightly lower than your elbows.

***REPEAT THE ENTIRE SEQUENCE TWO TIMES FOR A TOTAL OF 28 MINUTES**

Vasco didn’t look very impressed by my moves I have to say, LOL. Maybe it was our outfits? I was however, rewarded in the end with kisses from both he and his Daddy, baby Bushy!

Try this routine 2-3 times a week for up to a month and let me know what results you see! And don’t forget to check out my super cardio intensive bosu workout!

Remember, eating a healthy diet is a major part of body transformation so check out some of my favorite recipes up on the blog for healthy options!

xx Shanna