BOSU BALANCE TRAINING PROGRAM

Bosu Fitness

Goal/ Emphasis: The BOSU Balance Trainer is a functional training device that will challenge your balance, core stability, strength, agility and proprioception. BOSU stands for “both sides up” making it the ultimate cross training tool that promotes moving with control as you workout on an unstable surface using either the dome side up or down.

Time: 60 minutes

Program: 2 sets of 30-60 seconds each exercise

Equipment: BOSU, dumbbells (DB)

Warm-Up Phases (5-8 minutes)

  • 60 seconds BOSU Step Ups on dome side
  • 60 seconds BOSU Jump & Stick on dome side
  • 30-60 seconds BOSU Straight Arm Plank on platform side
  • 60 seconds BOSU Burpee with Push-Up
  • Stretch

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Work Phases (40 minutes)

Complete 2 sets of 30-60 seconds for each exercise with 15 seconds rest between sequence and hydrating.
Legs/ Lower Body Phase

  • 60 seconds BOSU Squat on dome side
  • 60 seconds BOSU Single Leg Balance on top of dome
  • 60 seconds BOSU Squat with Overhead DB Press on Dome side
  • 60 seconds BOSU Lunges on dome side
  • 60 seconds BOSU Alternating side Lunges on dome side
  • 60 seconds BOSU Platform Hip Extension / Bridge
  • 60 seconds BOSU Platform Hip Extension/ Bridge Single Leg Lift

 

Arms/ Upper Body Phase

  • 30-60 seconds BOSU straight arm plank on platform
  • 30- 60 seconds BOSU Push-Up on platform side
  • 60 seconds DB Chest Press with bridge on dome side
  • 60 seconds BOSU Standing DB Row on dome side
  • 60 seconds BOSU DB Standing Bentover Row on dome side
  • 60 seconds BOSU DB-3 Point Row on dome side
  • 60 seconds BOSU Prone Spinal Extension on dome side

 

Core Strength/ Cool Down Phase

  • 60 seconds BOSU Plank with Alternating Knee Pull on platform side
  • 60 seconds BOSU Abdominal Crunches on dome side
  • 60 seconds BOSU Oblique Rotation on dome side
  • 30-60 seconds BOSU Dead Bug hold on dome side
  • Stretch

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Created by Allison Stolar, Health Fitness Specialist

http://www.inspiretrainfit.com