Bosu Ball Workout



by Amanda Fitzpatrick, ACSM-CPT, ACE-GFI

The Bosu Ball is a great piece of equipment to use if you’re looking to add another element to your bodyweight workouts. It requires more core activation to help you stay balanced and works to improve your agility too!

Complete 30 seconds of each exercise for 3 rounds! Take a 1 minute break after each round.

Walking Push-ups: With the ball side up, begin in a push-up position with one hone hand on the bosu, lower down and press back up to your high plank, walk your other hand to the bosu and complete a push-up on the other side.

Burpees: With the flat side up, place your hands flat on the bosu. Complete a regular burpee and as you stand up, take the bosu with you. Add an overhead press with the bosu!  

Shuffle Squat: With the ball side up, begin standing next to the bosu with one foot on top. Laterally shuffle over the bosu and land in a squat on the other side. Hustle on this one, it’s meant to be quick!

Single Leg Hop, Land in a Squat: With the ball side up, begin in a regular squat, both feet flat on the floor. From there, jump landing with one foot in the center of the bosu ball. Push off and land back in a squat on the floor. Repeat using your other foot on the bosu.

Plank: With the flat side up, hold a high plank. Make sure your shoulders are stacked over your wrists!

Mountain Climbers: With the flat side up, begin in a high plank and quickly bring your knees into your chest one at a time. Keep your hips in line with your shoulders!

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