Hey fitness friends! As many of you know, I have been working with BOSU Fitness and Fit Approach for the last couple weeks on the #BOSUstrong challenge. We just finished up the challenge today! If you search the hashtag #BOSUstrong on Instagram, Facebook, and Twitter, you can check out all of the awesome posts from the other bloggers.
So first, here’s a little review of the BOSU. I have used the BOSU for over 5 years in my group fitness classes and personal training, and before that I used the BOSU when I would work out at the gym and take fitness classes, and we used a BOSU in physical therapy. There are so many uses for the BOSU (just don’t stand on the flat side)!
The BOSU balance trainer comes with a manual air pump, a DVD set, and the BOSU with is shipped flat in the box and you air it up. Make sure that you read the instructions and don’t overfill the BOSU so it will last a long time. This is a well-made fitness tool that can last for years if you take good care of it.
One of the things I noticed was I heard air coming out of the BOSU somewhere when I would stand on the BOSU. At first I thought there was a leak but my husband figured out that there was a little air trapped between the inner ball part and the flat hard plastic part of the BOSU. So if you’re BOSU makes a little noise at first, it’s probably just trapped air 🙂
As I mentioned a little earlier, the BOSU is well made, sturdy, and durable. It has handles on the flat side for easy grip, rubberized feet so it doesn’t slip, and it will support up to 300 pounds when inflated correctly. These come in blue or pink, and BOSU sent me a pink one! It’s such a fun color and a great addition to my home gym.
BOSU is now making kids BOSUs and a kids workout! Fit Approach is also doing a family BOSU challenge, too, you can check that out by searching #FitFamily and #SweatPink on social media.
Photo used with permission from BOSU Fitness
The Power Core workout with Todd Durkin on this DVD set is great! I got to take a bootcamp class from Todd Durkin at the IHRSA conference a couple years ago and it was awesome. Love those workouts! Todd teaches such a fun class too – lots of enthusiasm! He’s a great example to us group fitness instructors.
Check out all of my other BOSU posts on my blog:
- 7 BOSU balance moves to wake up your workout
- 4 essential BOSU core exercises
- Get Balanced with BOSU: Instagram Challenge
- 6 BOSU Strength and Stretch Exercises
And I shared a ton of great BOSU moves on my Instagram account, so go check those out too!
You can download some great BOSU workouts directly from the BOSU website as well, and you can get a free workout download when you purchase a BOSU balance trainer of your own:
And now for the BOSU workout! Complete this workout as a circuit, with no rest between exercises and 30 seconds to 1 minute rest between rounds. Beginners can go through this workout 2-3 times at 8-10 reps per exercise, and intermediate to advanced can go through this workout 4-5 times at 12-15 reps each exercise. Have fun!
BOSU squats: watch your knees and try to keep your knees *mostly* behind your toes
BOSU push-ups: keep your wrists under your shoulders and maintain good plank form throughout. Beginners can do these on knees
BOSU bicycle: don’t alternate legs on this one, stay on the same side and complete your reps before moving to the other side
BOSU lunges: step forward enough on these lunges to keep your forward knee behind your toes
BOSU superman: make sure your neck is in alignment with yor spine during this exercise and try not to over-extend your neck
BOSU Burpees: watch the video 😉