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Gymboss 24 Minute BOSU Workout  

Posted 12-02-2020
In Workouts & Circuit Training

Gymboss 24 Minute BOSU Workout  

BOSU functional balance trainers have been around for about 20 years. This longevity means that these products really work! BOSU stands for Both Sides Up, or Both Sides Utilized, which describes how you can use this workout tool – flat side up or curved side up.

A lot of people only use BOSUs for crunches, but, with a little imagination, you can use one to work pretty much every muscle in your body.

Combine your BOSU with a Gymboss timer for a time-efficient workout that will improve your balance, strengthen your core, as well as burn fat, and tone your entire body.

The Gymboss BOSU workout 

Set your Gymboss timer for 40 seconds of work and 20 seconds recovery. Do each of the following exercises for 40 seconds, and then take 20 seconds to catch your breath and get ready for the next move. Do 3-5 laps in total, resting 1-2 minutes between each one.

The exercises are:

  1. BOSU squats
  2. BOSU push-ups
  3. BOSU boat pose
  4. BOSU alternating lunges
  5. BOSU mountain climbers
  6. BOSU squat, clean, and press

Beginners: If 40 seconds of work is too long, feel free to do 30 or even 20 seconds instead, or increase the length of the break between exercises. You can also do fewer laps.

 

Exercise descriptions

Get the most from this or any other workout by doing each exercise correctly. Improper exercise form could result in injury! Also, make sure you warm-up for a few minutes before starting this workout. A few minutes of light cardio, followed by some dynamic stretches, will suffice.

 

BOSU squats

Your first exercise works your legs and will help develop your balance. Also, because it’s a compound exercise that involves lots of muscle groups, it will increase your heart rate.

How to do it:

  1. Place your BOSU curved side down. Stand on the platform with your feet between shoulder and hip-width apart. Make sure your weight is distributed evenly between your left and right foot, and your toes and heels.
  2. Push your hips back, bend your legs, and squat down as far as you can without rounding your lower back. Raise your arms out in front of you for balance if necessary.
  3. Stand back up and repeat.

 

BOSU push-ups

Push-ups work your chest, shoulders, and triceps. Doing them on a BOSU also increases core activation, and you’ll have to work harder to stabilize your shoulders too.

How to do it:

  1. Place your BOSU on the floor, flat side up. Squat down and place your hands on the edges of the platform. With your arms straight, walk your feet back until your feet, hips, and shoulders form a line. Brace your abs.
  2. Bend your arms and lower your chest down to the surface of the BOSU. Keep your shoulders and hips level.
  3. Push yourself back up and repeat.
  4. Make this exercise easier by resting on your knees.

 

BOSU boat pose

Boat pose is a yoga exercise that works your abs and will also improve your balance. Think of this move as a plank where you are the ceiling instead of the floor.

How to do it:

  1. Place your BOSU on the floor, curved side up. Sit on the top of the ball with your legs bent and feet flat on the floor. Lean back and extend your arms so that your hands are resting on your knees.
  2. Lift your feet and extend your legs so that you are balancing on your butt. Your body should resemble a V-shape.
  3. Hold this position for the prescribed duration, making sure you keep breathing throughout.
  4. Make this exercise easier by bending your knees and keeping your feet closer to the floor.

 

BOSU alternating lunges

Lunges are an excellent exercise for your legs and your balance. Doing them onto a BOSU makes them more challenging and, therefore, more effective. This exercise is especially good for your inner and outer thighs.

How to do it:

  1. Place your BOSU on the floor, curved side up. Stand behind it with your feet together.
  2. Take a large step forward and put your foot on the top of the ball. Bend your legs and lower your rear knee down toward the floor. Keep your torso upright or lean slightly forward from your hips. Do not round your lower back.
  3. Push off your front leg and return to the starting position.
  4. Do your next rep leading with your other leg.
  5. Alternate legs for the duration of your set.

 

BOSU mountain climbers

This exercise works your core, as well as your shoulders and arms. You’ll need to work hard to stabilize your midsection as the BOSU is going to wobble a lot as you do this exercise.

How to do it:

  1. Place your BOSU on the floor, flat side up. Squat down and place your hands on the edges of the platform. With your arms straight, walk your feet back until your feet, hips, and shoulders form a line. Brace your abs.
  2. Keeping your arms straight, bend one leg and pull your knee up and into your elbow.
  3. Extend your leg and repeat on the opposite side.
  4. Alternate legs for the duration of your set.
  5. Make this exercise harder on your oblique or waist muscles by touching your opposite elbow with your knee.

 

BOSU squat, curl, and press

Your final exercise works virtually every muscle in your body and should push your heart and breathing rate sky high. Work hard; after this exercise you can have a rest!

How to do it:

  1. Place your BOSU on the floor, curved side down. Stand behind it with your feet shoulder-width apart.
  2. Squat down and grab the edges of the BOSU.
  3. Keeping your arms straight, stand up.
  4. Curl the BOSU up to your shoulders, and then press it overhead.
  5. Lower the BOSU back to the floor and repeat.
  6. Make this exercise harder by jumping your feet out and back into the push-up position and doing a single push-up between squats – a BOSU burpee, curl, and press.

 

Wrapping up

While BOSUs aren’t much use for building muscle, they’re excellent for improving your balance and working your core. They’re also versatile enough that you can use them for cardio and fat burning workouts too.

Get more from your BOSU by combining it with a Gymboss timer. It’s time to start using your BOSU for more than crunches!