BOSU Ball Full Body Workout

bosu ball full body workout

Ever since Matt gifted me a BOSU ball for my birthday I've been loving playing around with it. I should probably be clear that I ask for these gifts, he doesn't just buy me exercise equipment. I think he's always a little concerned people will think he's "that husband" that's purchasing exercise stuff as a suggestion. But if you know me or have been reading this little blog for a while, you know working out makes me super happy. That's why I've created this BOSU ball full body workout to share with you today.

Making Working Out Fun

I recognize that not everyone is in the same boat with loving working out. I was reminded of that earlier this week when Matt mentioned that he had done a workout and I casually asked, "Did you have fun?". He looked at me like I had three heads. Noted.

I really do believe working out can be fun. But it might take some trial and error and exploring to get there. What movements or environments leave you feeling stronger, happier, or energized? Do you finish the workout glad that you did it? If you can find a studio/gym, group of people, workout plan, or activity that leaves you feeling good the chances of you sticking with it are so much greater.

It's also fun to spice things up with new exercise equipment. I'm loving my new BOSU ball. It adds a new challenge to my typical Alexia Clark workouts and helps to make it a little more interesting. I like to stand on the BOSU while doing upper body moves or squats to challenge my balance and engage stabilizing muscles. Doing a basic bicep curl or shoulder press standing on the BOSU helps to keep me interested - I don't feel bored when I'm trying not to fall on my face. And bonus points: it keeps my core engaged, too.

The Workout Details

The BOSU website has a lot of great suggestions for workout moves. I combined some of my favorite to create a BOSU ball full body workout. It takes about 50 minutes to complete and will get your heart rate up and your muscles firing. I still always do my glute warm-up before any workout to make sure my glute muscles are working.

The BOSU full body workout consists of 4 circuits of 4 exercises. Each circuit is performed for 3 rounds. All of the circuits contain moves that target the lower body, upper body, core, and cardio. I recommend performing each exercise for 40 seconds and then resting for 10 seconds. If you're up for a challenge, you can increase to 50 or 60 seconds of each exercise. Or to make it a little easier, feel free to take a longer rest period. After each circuit, you will perform one round of push-up froggers. The good news is each round the number of reps you have to do decreases! Fun. ;-)

Don't have a BOSU ball? You can still totally do this workout! Just remove the bosu ball from the moves and use the floor instead. You'll absolutely still get in a great full body workout that you can do anywhere.

BOSU Full Body Workout:

Circuit 1:

3 rounds of 40 seconds on/10 seconds off

  • Sumo squat tap to jump squat
  • Three point squats
  • Triple quick run
  • Mountain climber

Frogger Push-up x 12

Circuit 2:

3 rounds of 40 seconds on/10 seconds off

  • Lunge lateral raise (right side)
  • Lunge lateral raise (left side)
  • Lateral jumps
  • Alternating plank up

Frogger push-up x 10

Circuit 3:

3 rounds of 40 seconds on/10 seconds off

  • Hesitation lunge (right side)
  • Hesitation lunge (left side)
  • Hop scotch
  • Revved up runner's lunge

Frogger push-up x 8

Circuit 4:

3 rounds of 40 seconds on/10 seconds off

  • Burpee
  • Plank with leg raises
  • Side plank, optional: add knee tuck (right side)
  • Side plank, optional: add knee tuck (left side)

Frogger push-up x 6

Let me know if you give this workout a try!

bosu ball full body workout

What workouts do you think are "fun"?

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