Fitness Exercises BOSU Training

Ball Toss:

Using a medicine ball, toss the ball to your partner on another BOSU about 8 feet apart. Standing close to the center of BOSU and reaching up overhead to toss. Great fun, as you work balance, core strength, legs, glutes, shoulders and arms.

Jump For Joy:

Jumping on the BOSU with feet out as demonstrated, is not for the beginner since it does take more practice using the BOSU. The exercise doesn't feel like one, it just feels like Fun! Increasing your balance as you jump with feet and arms stretched out.


One Leg Balance:
Standing with one leg on the center of the BOSU, slightly bend supporting leg, as you extend the other leg out behind. Reaching your arms in front with back flat and abs in tight. Stand on each leg for the count of 10 repeats each leg 5 times. As you progress hold longer improving your form each time.

Overhead Reach:
Standing in the center of the BOSU, supporting leg slightly bent, extending the other leg behind you lifting upward, squeezing through the glue to lift the leg. Reach arms up overhead. As you progress in the exercise, practice with your eyes closed, you really feel the work when you don't rely on your eyes for the balance!

Squat On BOSU:

Turning the BOSU upside down, with the flat side on top and the round side on the bottom, stand close to the BOSU. Tilt BOSU to one side, by stepping on the BOSU with the OUTSIDE foot first, stepping across your inside foot. Pushing the BOSU on the edge touching the floor. With the inside foot that is on the floor, step on the center of the BOSU and then balance both feet center and squat down on as you would do a squat on the floor. When dismounting the BOSU, step off the same way you stepped on. This exercise is extremely challenging.



Squat On BOSU With A Twist:
Standing center on the BOSU squat down as you would on the floor, and twist your torso to the left as you move your arms to follow, watching your hands as they move. Repeat on the other side as you keep your vision on your hands as they move with the twist to each side. Do each side 10 times and take a break. As you progress in your exercise, see how much more you can reach your arms out as your twist your body slowly in each direction with control.

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