Bosu Circuit Training

Whether you are new to exercise or a seasoned athlete (or somewhere in between), you know that regular exercise is key to good health, longevity, and stress reduction. If you are short on time or want to find a way to workout more efficiently, we have the workout for you – circuit training.

Circuit training is a series of individual exercises that are done back-to-back, usually with little to no rest between exercises, which keeps your heart rate high (aerobic) and strengthens your muscles. This will yield a high calorie burn during the circuit as well as an increase in metabolism. The best way to rev your metabolism is through strength training, wither using weights, resistance bands, or your own body weight. That makes this workout a WIN-WIN!

bosu circuit cover image

All you need for this workout is a timer – set it to 30 seconds. We are using a BOSU for our workout, which will create the added element of instability and really help activate your core. If you don’t have a BOSU, you can still so this workout on the ground.

MOVE #1 – Lateral hops

Start by standing to the left of the BOSU and place your right foot on top of it. Push off of your right leg and hop over the BOSU and land on the right side of it with your left foot on top. Continue to hop back and forth for 30 seconds.

lateral bosu hops

 

 

 

 

lateral hops

 

 

 

 

MOVE #2 –¬†Single-leg V Crunch

Lay down on the BOSU, with your lower back on top of the BOSU. Crunch up, lifting your left leg and reaching for it with your right hand. Lower and switch, lifting your right leg and reaching for it with your left hand. Repeat, alternating sides, for 30 seconds.

v up start position

v up crunch 2

 

 

 

 

 

 

 

 

MOVE #3 – Burpee with 4 push-ups

Flip the BOSu over so that the flat side is facing up. Squat down and place your hands on the outside of the BOSU surface and walk (or jump) your legs back into a plank. Bend your elbows and lower your body to do 4 push-ups. Straighten your arms to return to a plank. Jump, or walk, you feet back in and return to a squat position, still holding the BOSU. Lift the BOSU off of the ground and overhead as you rise to a standing position. Lower the BOSU back to the ground, squat and then return to a plank position. Do another 4 push-ups and then return to plank. Repeat sequence for 30 seconds.

bosu squat

plankpush up

 

 

 

 

 

 

 

 

 

 

bosu squat

 

 

bosu lift

 

 

 

 

 

 

 

 

After one run through the circuit, rest for 30 seconds and then repeat the circuit 5 more times. After 10 minutes, you will have worked your entire body and will be breathless! Make sure to stay hydrated, especially in this hot weather.

But most of all, have fun!

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