How are you guys feeling after all of your bosu workouts? 🙂

GREAT I HOPE!

I thought I’d do a combination workout for you that combines both cardio bosu and bosu exercises with weights for the highest calorie burn possible! Just be careful of your knees and make sure you’ve worked your way up to these more intense exercises.

2 MINUTE WARMUP:

Running up and down the bosu starting with the right foot. Switch and lead with the left after the first minute so you are even!

EXERCISE ONE: 2 MINUTE SQUATS WITH WEIGHTS

Grab some medium weights and begin squatting on your bosu with feet skinny hip width distance apart towards the center of the bosu. Add your hammer bicep curls as you continue to squat.

After the first minute you can add a shoulder press immediately following your squat and curl. Simply squat and curl then straighten those legs as you lift your weights overhead towards the ceiling.

Remember to keep your lateral muscles down, rib heads pressing toward your belly button and abdominals engaged at all times. Glutes are squeezing tight!

EXERCISE TWO: 1 MINUTE CARDIO JUMPS

Squeeze those glutes, bend those knees and push yourself off the floor and onto the center of your bosu as you jump forward onto the bosu and backward off of it. You’ll notice a good increase in heart rate during these guys which is why I’ve put you at a minute only for these exercises. Modify by running up and down if needed.

EXERCISE THREE: 3 MINUTE LUNGES EACH LEG FOR A TOTAL OF 6 MINUTES

Begin by grabbing your weights and finding a good position on the center of your bosu with your left foot. Make sure your right foot is far enough back that you have room to lunge.

As you lunge, create two 90 degree angles with your knees to ensure safety. Never let your front knee pass your toes. Focus on working the back leg down toward the floor.

Begin your first minute with lateral raises. Raise your straight arms up to shoulder height as you lunge and lower as you come out of the lunge. Moderate pace, 2 counts down and 2 counts up.

Transition into your second minute rowing with elbows leading the arms as you row upward keeping the wrists just below the elbows. Stay at your 2 up and 2 down pace.

Your last minute includes bicep curls. As you curl, drop into your low lunge position and keep weight in the front heel and back leg’s ball of the foot.

*** REPEATE THIS EXERCISE WITH THE RIGHT LEG.***

EXERCISE 4: 2 MINUTES BALANCING WITH ISOMETRIC ARMS (1 MINUTE EACH LEG)

Try to stabilize on one leg, find your balance by tucking your tailbone and pulling your belly button in and up towards your spine.

Next, lift your left leg so that the thigh is parallel to the floor.

Hold your weights as pictured so that your forearms are parallel to the floor. Keep the elbows still and hold for as long as you can. If you fall out of the position simply go back to it for one minute.

EXERCISE 5: 2 MINUTES TRICEP KICKBACKS BALANCING ON THE BOSU

Find that balance guys! Bring your feet to the center of the top of the bosu and raise your elbows by your sides.

Bend and extend your arms, keeping your elbows still the entire time to isolate those triceps.

EXERCISE 6: 1 MINUTE UPSIDE DOWN BOSU PLANK

If 1 minute is overkill, that’s okay, go to 20 or 30 seconds and rest, then repeat until you get up to a minute total in time. Don’t worry. You can work up to a minute pretty fast if you practice each week!

Keep those shoulders over your wrists and your glutes squeezing tight. If you feel your back arching, lift your butt a little bit higher.

EXERCISE 7: 1 MINUTE PLANK STEP TAPS

Hopefully you took a little break between 6 and 7! Rest those wrists.

Holding your plank position, alternate taps with each leg. Tap your right leg out and back to center followed by the left.

If this becomes less difficult for you, great. Add jumps as you tap and come to center!

EXERCISE 8: 1 MINUTE PLANK PUSHUPS

Rest between exercises please!

Find that perfect plank position with a connected core and start your pushups! You have one minute so if you start getting tired, make the pushups smaller or just hold your plank and re-group.

Remember, the goal is a 1 minute hold but we certainly don’t need to get there the first day! Practice makes perfect.

EXERCISE 9: 1 MINUTE UPSIDE DOWN BOSU MOUNTAIN CLIMBERS

Work those obliques gang! I’m a big fan of these because they require balance, strength and agility. Depending on how strong my body is feeling, I can speed up or slow down my knees. If I’m totally energized, I’ll run the entire minute making sure to touch my knee to the opposite elbow.

For a slower version, keep your butt down as you scoop your abs and pull your knee forward to touch your elbow.

EXERCISE 10: 2 MINUTES BASIC AB CRUNCHES YOUR REWARD

Congrats! You’ve made it through the entire series, amazing job!  Now that you’re thoroughly exhausted, let’s squeeze a few crunches out of you. Make sure to round your spine and keep your navel pulling inward at all times.

Option A: Place your hands behind your head for support (great for any neck issues) as you roll down and up.

Option B: Extend long arms and fingers in front of the body as you roll down and up.

Remember, the deeper and lower you go, the harder the ab workout. I recommend going as low as you can until your back wants to arch. Right before the arch, come on back up!

This entire routine should take you about 30 minutes including your transitions. If you are feeling strong and ready for more, repeat the entire workout! Repeating this workout 1-2 days a week for a month between other great workouts is plenty! Remember, you don’t want to do too much bosu for your knees.

After an hour of this you’ll be ready for a hot shower and massage guaranteed! Finish your day with a healthy salad for dinner and you’ll be on your way to a leaner, healthier bod in no time!

xx Shanna