We recently did a post on Core Stabilization Exercises with the BOSU and we wanted to add to your options with some Total Body Exercises!
One way to do these exercises is to incorporate them into a circuit. Try doing them for 20-30 seconds each taking a 10 second break between exercises and a 1-minute break between rounds. Can you complete 3-5 rounds? It’s a great way to get your blood pumping and give those major muscle groups a great workout! And if that is too much, start with 10-20 seconds or 5-10 seconds. The important thing is to get your body moving!
- Mountain Climbers: Start with the dome side down. Hands on the flat side with feet on the floor in a push up position. Alternate bringing each knee up towards your chest like your running.
- Sit-ups to Jumps: Start with the dome side up. Lie on your back over the dome. Sit up, jump up, and lower yourself down back to starting position. Bonus points if you don’t use your hands to stand up!
- Shoulder Taps: Start with the dome side up. Feet on the dome with hands on the floor in a push up position. Alternate lifting your hands off the floor to touch your opposite shoulder. You can also try it with your hands on the dome too.
- Burpees: Start with the dome side down. Holding on to the edges, pull the BOSU ball up above your head as you stand up. Then lower it to the ground and jump your feet out into a push up position. Jump your feet back in and repeat.
- Push-ups: Start dome side down. Hands on the flat side with feet on the floor in a push up position. You can also switch it up and put your feet on the flat side with your hands on the floor. Or flip the BOSU over with the dome side up. Which way do you prefer?
- Split Squat: Start with the dome side up. Stand with your front leg on the floor and your back foot on the dome. Bend your legs so that your back knee almost touches the ground and then stand back up. Be sure you do both sides!
- Plank Jack: Start with the flat side up. Hands on the flat side with feet on floor in a push up position. Jump legs apart and together in a small straddle and repeat. Switch things up by starting with the dome side up with your elbows on the dome in a plank position. Is one way harder than the other?
And, just a reminder if you don’t have a BOSU you can use a couch cushion, or just do them flat on the ground! Which one was your biggest challenge?
And parents, this is a great opportunity for you and your kids to get some family fitness time in!