Full-Body Bosu Ball Workout

 

How to get a Full Body Workout using a BOSU ball

Video taken from the channel: Theo Simon Fitness


 

FULL BODY BOSU BALL WORKOUT | JEN SELTER

Video taken from the channel: Jen Selter


 

25 Minute Full Body BOSU Workout!

Video taken from the channel: BodyFit By Amy


 

TOTAL BODY BOSU WORKOUT 21 Minute Descending Ladder

Video taken from the channel: shortcircuits_fitness


 

Dumbbell Full Body BOSU Ball Workout BOSU Ball Exercises

Video taken from the channel: GymRa


 

BOSU Ball Workout Total Body BOSU Ball Workout

Video taken from the channel: GymRa


 

30 Minute Full Body Blast Bosu Ball Workout ��Burn 300 Calories!��

Video taken from the channel: Sydney Cummings


Mastering a high plank with a BOSU ball is a good place to start if you’re new to this strength training tool. It forces you to recruit more muscles to. Adding a Bosu Ball to your workout will help to strengthen, tone, and improve balance! Try this full-body Bosu Ball workout for an awesome all-over tone.

Do each exercise for a. Options for all fitness levels!Press right forearm down into Bosu ball, lift hips off floor until body forms straight line from head to heels, and raise left arm toward ceiling at shoulder height. Hold for 30 seconds, then.Place your BOSU ball on its hemisphere, i.e., the flat surface should be up. This 25 minute workout uses only the BOSU ball and works the entire body-cardio, balance, upper body, lower body, and lots of CORE!

Options for all fitness levels!Cameron shows a great piece of equipment that gives you a full body workout in no time. He demonstrates easy workouts on the Bosu ball, which stands for both sides utilized. SINGLE LEG HOLDS: Place the flat side on the floor. Step on the center of the ball with your left foot.

Workouts 12 Full-Body Bosu Ball Exercises. By Nichelle Laus | Published on January 15, 2020. Adding an unstable surface to common exercise choices will add a.

Hold the Bosu Ball over your head with the flat part facedown. Placing the dome on the ground, jump back into a plank without letting go. Spring your legs forward and, still holding the Bosu Ball, jump up into the air, bringing the Bosu ball over your head.

HIIT Training using a BOSU ball and incorporating stability, core and weight training. Equipment needed is a BOSU ball, 5 pound dumbbells and 8 or 10 pound d. A stability ball is a foolproof and versatile tool you can use to shape your entire body. This 10-minute video shows you 10 moves that will test your balance and strengthen your entire body.

Full Body Bosu Workout For Runners The Bosu literally means “both sides up” meaning you can use it on either or both sides. I find it to be a great addition to my home gym because it is so versatile. The exercises you can do with it are literally endless.

List of related literature:

Description: While in a double-limb stance on an unstable surface (e.g., Dyna Discs™, foam rollers, or BOSU™) and holding a core ball against the chest, the athlete performs a forward punching motion (arms parallel to the ground), then returns to the chest (Fig. 8-46).

“Clinical Orthopaedic Rehabilitation E-Book: An Evidence-Based Approach Expert Consult” by S. Brent Brotzman, Robert C. Manske
from Clinical Orthopaedic Rehabilitation E-Book: An Evidence-Based Approach Expert Consult
by S. Brent Brotzman, Robert C. Manske
Elsevier Health Sciences, 2011

The BOSU comes with great workout routines.

“Weight Training For Dummies” by Liz Neporent, Suzanne Schlosberg, Shirley J. Archer
from Weight Training For Dummies
by Liz Neporent, Suzanne Schlosberg, Shirley J. Archer
Wiley, 2011

BOSU balls offer a wide range of bodyweight strengthening activities, allowing you to exercise your core while doing a number of simple exercises such as push-ups, sit-ups, squats, and lunges.

“Keto Diet For Dummies” by Rami Abrams, Vicky Abrams
from Keto Diet For Dummies
by Rami Abrams, Vicky Abrams
Wiley, 2019

We recommend that participants develop basic muscle strength and endurance before progressing to stability ball and BOSU exercises.

“Methods of Group Exercise Instruction” by Mary M. Yoke, Carol Armbruster
from Methods of Group Exercise Instruction
by Mary M. Yoke, Carol Armbruster
Human Kinetics, 2019

The bosu ball can even be used for other exercises (for example, abdominal crunches).

“Physical Fitness and Wellness: Changing the Way You Look, Feel, and Perform” by Jerrold S. Greenberg, George B. Dintiman, Barbee Myers Oakes
from Physical Fitness and Wellness: Changing the Way You Look, Feel, and Perform
by Jerrold S. Greenberg, George B. Dintiman, Barbee Myers Oakes
Human Kinetics, 2004

If you’re not quite ready to go full tilt with this exercise, feed the energy over the shoulders and into the back spine channel, through the tailbone, and into the earth all the way down to its core.

“Original Yoga: Rediscovering Traditional Practices of Hatha Yoga” by Richard Rosen
from Original Yoga: Rediscovering Traditional Practices of Hatha Yoga
by Richard Rosen
Shambhala, 2012

To make this exercise more effective, do the movements in a 4-count sequence1) step to side, keeping hips and shoulders square, 2) lower body into a squat, 3) stand, 4) drag non-lead leg in, placing feet together.

“Fitness Instructor Training Guide” by Cheryl L. Hyde, American Association for Active Lifestyles and Fitness
from Fitness Instructor Training Guide
by Cheryl L. Hyde, American Association for Active Lifestyles and Fitness
Kendall/Hunt, 2002

If you had a perfectly aligned body (knees, hips, feet, shoulders, posture, etc.) and your movement patterns were 100 percent perfect, then any exercise would be fine.

“The Cellulite Myth: It's Not Fat, It's Fascia” by Ashley Black, Joanna Hunt
from The Cellulite Myth: It’s Not Fat, It’s Fascia
by Ashley Black, Joanna Hunt
Smashwords Edition, 2017

Balance boards, inflatable discs, Pilates reformer, gym balls and other small equipment can be used to train these movement control patterns by exercising on an unstable base, thereby adding a proprioceptive challenge.

“Kinetic Control E-Book: The Management of Uncontrolled Movement” by Mark Comerford, Sarah Mottram
from Kinetic Control E-Book: The Management of Uncontrolled Movement
by Mark Comerford, Sarah Mottram
Elsevier Health Sciences, 2012

Bosu ball.

“The Men's Health Big Book of Exercises: Four Weeks to a Leaner, Stronger, More Muscular YOU!” by Adam Campbell
from The Men’s Health Big Book of Exercises: Four Weeks to a Leaner, Stronger, More Muscular YOU!
by Adam Campbell
Rodale, 2009

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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46 comments

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  • Always been a BOSU fan after a very bad injury used it, to get better. Then found working out with it is also super good work out fun, so happy to see you do a work out with it too.:) Thank you

  • Amy, I love all your workouts but especially this bosu workout worked wonders for me! Just by eating well and doing this bosu workout and some of your kettlebell routines 3 4 times a week I got into the shape of my life for my beach wedding this year! Thanks for all the effort! You really motivate me to get my butt of the couch! MORE BOSU WORKOUTS PLEASE!

  • I’d like to see more bosu dumb bell work outs. I can’t find Kettle bells with Covid happening and didn’t know if I can do dumb bells on the kettle bell work outs. Also do you do and dumbbell work outs on a step? Thanks Anne

  • Thanks for the BOSU workout! I’ve had mine for years and have used it intermittently because the workouts I find are either way to advanced short or get boring after a while. This vas pretty challenging!

  • Weeeeeeeeeeeeee������ Twice as nice!!!!! That workout was so much fun I did it back to back�� Needless to say I loved it and totally double crushed it!! I use my bosu for all kinds of delicious sins so imagine how excited I was to see some new moves�� LOVED the step ups backwards and the over the tops and those oblique touches!!! Thank you Sydney for starting my day off in bliss✨ Woo how to all you for crushing this gem today������

  • Very good work out. Not at a ridiculously fast pace, but a very good brisk pace. Sydney’s constant and genuine smile is a great motivator. She really looks like she’s having fun so I did too. Great Job!

  • Crushed it! I was able to use my Ugi ball for a majority of the moves and it was awesome! I can’t remember the last time I used my Ugi ball, so thank you!!! I’ll grab a black tank when y’all restock (what a surprise hearing my name, heehee). I have the red one and LOVE the fit and feel of it!:) See y’all tomorrow #sydneysquad

  • I keep coming back to this because I’m a glutton for punishment. My body was spent at the 40 sec mark, but kept pushing. I went into intense mode by the 20 sec sets. WOW. Thanks

  • All of your workouts are awesome, but I would love to see more 60 min ones with just dumbbells or body weight! I’ve done all the ones you have and want more! lol! By the time we warm up and cool down, its already like 50 min!!

  • Crushed it! I actually ended up repeating just about everything so the end duration was about 70 minutes. I feel good! Thanks Sydney!

  • I don´t have a bosu, so I did this on the floor, but it was actually a very informative video I never knew that “bosu” was an abreviation for something:))

  • I crushed it!!!�������� I went up to 12lbs now I was using 8lbs not to long ago, I don’t have a bosu but I managed to do it with out it, thank you so much for another great work out ����

  • Fantastic workout that fits in perfectly with other things I do! I just did TriJake Indoor Cycling (advanced 25 min), TRX full Body Workout (6 exercises 4-5 min), and now Amy’s awesome “25 Minutes Full Body BOSU Workout!” I feel great!

  • very good workout. thanks so much! i have slim to no lower body / core strength and this was a challlllllenge. I’m going to stick with it though because it did keep my attention.

  • I’m so glad you did a Bosu workout. I had mine for years and I used it for abs. I really liked holding it and working out especially the burpees. I hate burpees but this way was better for me and my knees.

  • Hey I’m sure you get ask this alot but can you make more 40 to 50 minutes video of just outer/inner thighs and muffin top in one video. Those are my problem areas

  • This is the best workout for me I quit working out years ago and honestly thank you for this awesome workout I never felt frustrated I felt motivated to finish this!

  • Bicep curls with 3lb weights?  Yeah, don’t lift heavy if you’re female, because you’ll get “bulky”.  There is no way someone will burn over 300 calories in 30 minutes with this workout.

  • I love to see more bosu moves me and my friends like to do interval training at the gym and I need more ideas.I have a step at home and most moves,are similair I just need to learn how to work with the bosu more.The balancing is defenitly a challenge:-)

  • This was my first time! I was a dancer so I have some balance ability, but this workout it still very challenging and makes you sweat!!!

  • I don’t have a Bosu but did the modifications and surely felt it. Thanks for a good motivating workout. I am ready to tackle the day! @sydneysquad

  • I’m luv with this boss ball now but I think that I put too much air in it n I was rolling all over the place.. do u have any more boss ball workouts for just booty n abs?

  • Woot! Loved this! I’ve had this bosu sitting in my basement workout area for over a year and barely touched it?!? This is going to be in constant rotation!! Thanks!!

  • This is a fantastic workout. Unfortunately, I fell off my BOSU ball half way through the first exercise and landed on the floor. I had to turn it off and do a different workout.

  • This is one my favorite workout videos that you’ve made! My second favorite is the medicine ball workouts. I really enjoy the workouts you put together using a certain piece of equipment. Could you maybe create other videos with equipment such as with a stability ball, TRX, cones, agility ladder, step, slam ball, etc.? Thank you so much!!

  • Gosh, how do you get that small waist?  What is the best exercise for that?  And what is the wrong thing to do so that we don’t make it bigger!  Thanks a bunch!

  • Crushed it! �� this was different I really liked it! I don’t have a Bosu ball but I used a pillow as best I couldit did slip out from under me a couple of times so be careful! Lol Sydney thank you you always give modifications and I did those and still felt every bit of this workout �� Those burpees are still my enemy!! �� but I’m seeing results so I’ll push thru �� 14,000 woo hoo!!! ������
    #sydneysquad ����

  • Would be nice if they count it down…so that when you following you are not waiting for them to finish…looking up at the TV to check if you are on time is quite challenging.

  • I love this workout…. I another one before like this one that was a longer version with different music. That one was very nice too, is it still available or exist?

  • ILove this workout! The bosu is my favourite piece of equipment. I agree with the others who have already said it please post more bosu workouts, and perhaps with weights. I’ve seen other ones online but yours are so good, easy to follow and well explained. Thanks so much!

  • Congrats on 14K+ subscribers!! So happy more & more people are finding this awesome channel! Had to modify this workout since I don’t have a Bosu, but I’m definitely thinking of investing in one. Thanks for another effective workout!! (I think I heard my name mentioned!) #sydneysquad

  • Hi Amy! I love all your workouts (I’m into Kettlebells) and plan to start the BOSU one as soon as possible! You’re my favourite instructor as you explain things so clearly and are a great motivator! Great job!

  • Killed me dead but loooove this workout! Makes me so grateful that I purchased a bosu to carry me through the quarantine! Love your workouts Marsha

  • You don’t have a lot of time? Only have 30 minutes to get a full-body #workout in? No problem! Try this challenging total body workout for the arms, back, chest, glutes, hips, thighs, upper body, and core on the BOSU ball. Use #dumbbells to burn calories, get your heart rate up, and build muscle.

    #fitness #exercise #abs #weightloss #muscles #health #fitspo #fitspiration #fitspo

  • Crushed it!!!������(finally…..)
    Wish I had a BOSU. One day when one comes across my path I will do this routine with it. But this one workout keeps lingering in the back of my mind whispering “You forgot to do this one…. You still need to do this one.. ” hahaha. So finally today got my 14’s, a pillow and a cushion from a chair and went at it.

  • No “life” In this video. Beautiful girl posing, boring motivation on a background. She’s not even doing exercises twice, just repeating video from previous one. The worst video of gymra so far

  • J’adore cet entraînement. C’est efficace, sérieux et complet. L’entraîneuse est sérieuse et professionnelle. La qualité du son et de l’image sont excellentes. Vraiment bravo!

  • Crushed it! I really don’t use my bosu enough…or my sliders. Going over to your 30 minute slider workout now!!!! Thanks Sydney!

  • Amy please do more bosu ball workouts. Very much appreciate your form pointers, and modifications mentioned. MORE PLEASE and thank you, Pam

  • I liked this a lot, but I really think you need to buffer 5 sec in between exercises. It is physically impossible to start on time for each round without it.

  • I am rehabbing from the Tibial Plateau Fracture and leg/knee work is so incredibly hard for me. I normally do any knee work with a TRX and a trainer, but due to extenuating circumstances I have to start building a fitness program of my own at home. I am terrified and I won’t be able to do everything in the video but I bookmarked this video:)

  • I’ve had my bosu for several years. Haven’t used it in… forever. Found your video yesterday…. love it!!! Added to favorites. Will be a staple

  • Thanks Sydney, I don’t have a Bosu yet but it’s on my list�� thank you as always for giving alternative ways to workout with you I just love that and congrats on the 14,000 subscribers just amazing and you deserve it. You always have me smiling.����

  • Yay, bosu!!! Love this workout, it’s super challenging! So happy to bring my bosu out of storage. Thanks, Sydney and go team #sydneysquad!

  • Any reason you change order on third round? (First two you go plank jacks to squat overs then swap next round to plank jacks to crunches…) mel

  • This looks killer! I might just do this vid without the bosu ball and I’m sure it will still be effective!

    I also make vids if any would be willing to check a small youtuber out. ☺️ thx for your time! ��