I love incorporating the BOSU ball into my workouts because it challenges my body in new ways and helps strengthen stabilizing muscles that can often be neglected in traditional strength training. The BOSU ball is the only piece of equipment required for this workout! Your shoulders will be burning, your core will be on fire and your legs will be screaming… All thanks to one innocent lil’ BOSU ball! It’s legit!
(And, if you happen to be on the lookout for an at home workout and don’t have access to a BOSU ball, this workout can be done using only your bodyweight as well.)
Total Body BOSU Workout
To complete this Total Body BOSU Workout, you’ll simply go through each of the exercises listed below for one minute. Move onto the next exercise quickly, but be sure to rest as needed and honor your body. You will likely need to break before the 60 seconds are up during some of the exercises (especially because of the way they are formatted), so allow yourself a quick 5-second reset if you need it and then get back to it! You can also change up the order of the exercises to give your shoulders or legs a break. I like to jump around a bit and change the order during the second and third rounds.
Note: For the alternating leg bridges, complete 30 seconds on the left leg before switching legs and completing 30 seconds on the right leg.
Decreasing or Increasing Intensity
To decrease the intensity of this workout, you can complete each round for 30 seconds, or begin with one 60-second round before dropping to a 45 second round and a 30 second round for the final round. Whatever appeals most to you and makes the most sense for you and your body!
If you want a longer workout with more cardio, complete 5 minutes of running or incline walking on the treadmill in between each round.
Exercise Descriptions
Pushups: Begin in a plank position with hands balancing on the flat side of the BOSU, under and slightly outside of your shoulders. Bracing your core, lower your body until chest nearly touches the floor. Push up to return body to starting position.
Burpees: Place your hands on the outside of the flat side of the BOSU and begin in a plank position. Quickly jump your hands toward your hands in a low squat position. As you push up to standing, raise the BOSU over your head. Lower the BOSU back to the ground, crouching into a squat with your hands on the outside BOSU before jumping back into a plank position and beginning again.
Cricket Climbers: Begin in a high plank with your hands balancing on the flat side of the BOSU and your weight supported by your hands and toes and your core engaged. Bring right knee in toward your chest, across the body toward the left shoulder, with toes just off the ground. Return to high plank position and quickly switch legs, bringing the left knee in toward your chest, across the body toward the right shoulder. Quickly switch legs back and forth.
Plank Jacks: Begin in a plank position, with your shoulders over your wrists, hands balancing on the flat side of the BOSU, core braced and your feet together. Jump your feet out wide and then back again while upper body remains in place.
Froggers: Begin in a plank position with hands balanced on the outside of the flat side of the BOSU. Jump your feet outside of your hands and then jump immediately back into a plank position.
Popovers: Place the flat side of the BOSU ball on the ground. Begin in a plank position with your hands on the ground and your toes on the BOSU. Move your left foot off the BOSU and onto the floor while keeping your right toes on the BOSU. Quickly pop your feet over the BOSU so your right foot is now off the BOSU an your left toes are on the center of the BOSU. Repeat rapidly.
Squats: Begin by standing on the flat side of the BOSU ball, with your feet a shoulder-width apart. Keeping your chest up and your core strong, slowly lower your body into a squat. (Pay attention to your personal range of motion and form. You will likely not be able to squat as deeply on the BOSU.) Return to the starting position and repeat.
Squat Hopovers: Place the flat side of the BOSU on the ground and place your left foot in the center of the BOSU and your right foot parallel on the floor. Lower into a squat position while bracing your core. Quickly jump up and jump to your left, replacing your left foot with your right foot. Your left foot should now be on the floor, parallel with your right foot. Keep your body in a low squat and repeat.
Alternating Leg Bridges: Place the flat side of the BOSU on the ground. Begin on your back with both feet on the top of the BOSU. Extend your right leg and push through the BOSU ball with your left heel, lifting your hips to full extension. Lower and repeat for 30 seconds. Switch sides and do the same on the left leg.
Details
APPAREL
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Sports Bra: Express
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I’m a huge fan of incorporating a BOSU into my workouts. I also use it to lift weights to make my lower body work harder to stabilize. It’s the one fitness tool I wish I had at home because I seriously use it for so many things!
Whoa, this looks like an arm and ab burner!! But I love to BOSU, so I’m definitely giving this a try!
Hi Julie! This is a little random, but I am a student at Davidson and am a member on the lacrosse team. I just wanted to throw out the the idea, that if you ever would be interested in running a workout/talk with our team, we would be more than happy to participate!(: I know that’s asking a lot, but I thought it might be a unique idea for a feature on college health/athletics that you could showcase because many of your posts about nutrition and fitness I try to integrate into my own routine! Hope you have a lovely day!
Love the workouts and appreciate the photos, I know it would be extra work but if you could ever include a short video of the moves, it might be helpful. I find myself you tubing the move if I don’t fully understand the directions. And how to do a cricket climber is not on you tube 🙂
Thanks for another workout idea, though!
BOSU Balls are so effective, and the perfect tool to have at home!
I recently completely single leg bridges with one and felt like I couldn’t walk for two days… but in a good way. Like you said, the way the ball forces you to stabilize and work those small muscles that I feel are almost impossible to reach.
Thanks for sharing! This looks like a great workout. : )
XO, Jessica
http://www.semisweettooth.com
I didn’t think burpees or froggers could get any worse, but you’ve proved me wrong! This is a great workout that I can’t wait to try.
Diana
betterthanalive.com
Ha! I honestly prefer burpees with the BOSU ball… Sick, I know!
This looks like a great workout! I’ve never used a BOSU before to workout but it seems like a great way to change it up.
Looks like a great workout! While I’ve done workouts that have included Bosu balls, I’ve never done an entire workout based on a Bosu. I”ll have to give this workout a try over the weekend.
Oh, burpees, so effective yet so terrible! This looks perfect for those days when I don’t have a lot of time to fit in a long work out. Thanks for sharing Julie!
I’ve taken a class once before and it’s tough! I really should try doing this again so thanks for sharing!
I most likely will not be smiling as lovely as you are in these photos but WOW this looks great! Ive actually been wanting to get a Bosu ball–now seems like the time!
This looks horrifying 🙂 Will try the next time I have access to a bosu. I love your 10 to 1 workout…thanks for posting these!
Loving these body weight workout options! Although maybe I will get my own BOSU 🙂
Julie, do you ever find using the BOSU affects your wrists in a negative way? Sometimes when I use it, my wrists hurt and just not sure if I’m doing it correctly or if that’s normal. Love this workout to change it up!
Dang this looks like a burner. My abs are always on fire anytime I use the bosu. I have never tried a lot of these moves, so I’m excited to give this workout a try!
Bosu squats are my favorite! I love love love the challenge with them. Thanks for sharing! Adding this to my workout list this week. 🙂
Hi! I love reading your blog. I am a new mama and my husband and I recently moved to the Raleigh area. I was wondering where you met other mom friends?
My dog’s name is also Sadie!
Hi Amanda!! I actually JUST wrote a blog post all about this last week. I hope this helps –> https://www.pbfingers.com/2016/09/15/where-to-meet-mom-friends/ And BIG congrats to you! <3
Fantastic post, great advice!
SSSx
I love/hate BOSU workouts! Thanks for the workout post!
I love, love your blog, but that video on the sidebar that loops through with sound is a little frustrating, I have to quickly hit pause during that initial ad and then again when your video starts. Just wanted to give you a bit of feedback, but it obviously doesn’t stop me reading because you write such wonderful posts.
Oh yikes!!! That’s so weird because it doesn’t automatically play when I visit the blog on my desktop or phone. I’ll definitely investigate!!!
I am loving your workouts lately!!! They are challenging but love how much variety there is. Keep ’em coming.
Did this workout today! It’s a keeper (and a killer). Only thing was the bottom of my hands were swollen from the pressure against the Bosu ball… can’t wait to feel this tomorrow! Sore body=mark of a great workout. Happy Tuesday Julie!
Hi julie this looks awesome! I am also a personal trainer and need advice on blogging! Where would you recommend I start? I love the way you do your blog. Just a little advice would help and greatly appreciated!
Yasmin jacka
Yazzyfit.com
Hi Yasmin! My Blogging page has a lot of my top tips for new bloggers -> https://www.pbfingers.com/favs-2/blogging/ Hope this helps!!! 🙂
THANk you ! I’ll definitely look at that! Appreciate it
Looks like a great workout, love the BOSU!!
OH MY GOODNESS. I just did this today at my lunch hour and sheesh I felt the burn! What a good work-out. Thanks for sharing!! Love that it was total body & minimal equipment! 🙂
Woohoo!! So glad you liked it!
HOLY SMOKES!! I’m feeling it even just reading this workout! Just a quick question though, if you SUCK at regular push ups, would it still work to do modified with the Bosu ball ??? Love this so much, oh man and the squats on the bosu- ball, AYE AYE AYE!!! Thanks for putting this together!
Not gonna lie, I’ve seen this thing at my gym for months now and had no idea what it was actually called (or what the heck you were supposed to do with it)! I just might have to give some of these moves a try the next time I go, especially the bosu ball squats.
Hi Julie – quick question, I’m going through this workout but don’t have a timer. Can you suggest a number of reps instead? I’m guessing 30…??
I was hoping you might be able to tell me where I can purchase a BOSU ball. I have used them at the gym for sit ups and other exercises but I had NO idea how versatile they are and that there are also complete workouts designed for them?