The Bosu Ball is an amazing looking, large half sphere shaped exercise ball that is attached to a flat plastic disk. As ridiculous as it looks, this piece of equipment is extremely versatile and relatively affordable at around $50-$60. Best of all, the Bosu Ball is a piece of equipment that allows you to do a full body workout in a small space (or a living room ) without any extra equipment.
I understand that some people can’t commit to long and ambitious workout programs because of their busy lives and schedules, or because they can’t afford the membershipGym members or personal trainers. No matter how busy you are, everyone has an extra ten minutes a day to get this workout in. ) and stretch for a few minutes to prevent strains, strains, and other workout-related injuries. Feel free to add or modify the workout to best suit your fitness needs and remember this is one of many different workout layers.
The structure of the 10 minute workout is simple: four different exercises. Two and a half minutes per exercise. There are five sets of exercises each. Each set of 20 seconds of work is followed by 10 seconds of rest. Does it make sense?
That is, four minutes two and a half each exercise. For each exercise, do the designated exercise for 20 seconds and rest for 10 seconds. This will be repeated 5 times, which ends up being 2 and a half minutes for each exercise. Once you repeat that process for all four exercises, you’ll be done with a full ten-minute workout! Since these are untimed exercises, the number of repetitions is not fixed. Just push yourself to do as many reps as you can. My plan is to work hard for the first 20 seconds and use that number of reps to hit the target for the next four.
Already in training!
1) Reclining on the bosu. This standard 90 degree squat becomes more difficult by having to stabilize yourself on the Bosu Ball. Make sure he keeps his eyes straight before and behind. Don’t look down and don’t lose your attitude. Think about how you would squat if your back was against the wall and try to imitate that movement on the ball. Once you are confident with this exercise, you can change it to the squat jump. This is where you will jump at the top of your leg extension and squat as your weight comes down on the ball. Don’t be intimidated by a direct rock ball and make sure you always move your momentum.
2) You will ventilate. That’s just the way they advertise it when they twist it. Flip the Bosu Ball upside down and grab the handles that are conveniently placed on the edges of the plastic base. Continue to push ups with feet on the ground or knees on the ground. If you must use your knees, keep your back and hips straight. The extra effort you need to keep your upper body strong as you balance on the Bosu provides an extra challenge. When this becomes easy for you, the trigger is heavy. This is where you push up and exhale like you would for a clap (less clap of course!).
3) Sit-Up Sit on the edge of the Bosu Ball and lean into it. Cross your arms over your chest and do a standard sit-up. By having a Bosu underneath, you’ll give your back and stomach a greater stretch and a greater range of motion to work your abdominals. Keep your sense of being planted on the ground.
4) Fish Flop The fish flop is a funny looking exercise, but it is extremely effective for strengthening the back. Place face first on the Bosu with your stomach resting on the ball. Now, this is where the “fish flop” occurs. Place both hands behind the head, and at the same time raise the head and the heel to the sky. This is your stomach only from Bosu. You should see and feel like a whale being pulled over. Make sure to keep your legs straight and together. Lower your head and feet to the ground and repeat this movement up and down.
There you have it. Using these four basic exercises, you’ll have a full body workout in no time! After each workout, make sure to cool down and stretch. Oh, don’t forget to hydrate! I hope you also find new ways to use Bosu that will challenge you and keep you motivated! Have fun and be safe!
