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Total Body BOSU Ball Workout

Updated: Apr 27


Here are 5 exercises to work your entire body, using the BOSU ball. Perform each exercise for 30-45 seconds for 3-5 rounds. 


1. Step Over with Touch


a. Begin on the left side of the BOSU ball

b. Step your right foot up onto the ball and then your left

c. Step your right foot onto the opposite side from where you started, leaving your left foot on the ball

d. Sink back into a squat position and touch your right hand to the ball

e. Step your left foot off to meet your right

f. Repeat going the opposite direction, leading with your left foot this time

2. Squat with Pushout


a. Begin in a standing position, holding the BOSU ball in your hands at chest level, with the dome side facing out

b. Lower down into a squat, keeping the ball close to your chest

c. Come back to standing and push the ball straight out away from your chest

d. Hold for a 2-count and then bring the ball back to your chest

e. Repeat this sequence for the duration of the round


3. Seated Marches

a. Begin on the floor with the flat side of the BOSU ball down, seated on the tope or side of the ball – whatever is comfortable for you

b. Angle your body so that your core is engaged and have your knees bent with feet flat on the floor

c. Slowly lift your right foot off the floor and bring your knee to your chest, keeping that angle in the leg

d. Lower to the floor and switch legs

e. Repeat this pattern for the duration of the round


4. Squat on Dome Side

a. Begin in a standing position with the flat side of the BOSU ball down

b. Step onto the ball with both feet, putting them as wide apart as is comfortable

c. Slowly lower down into a squat only going as low as you can and still be able to come back up

d. Repeat this pattern for the duration of the round, trying to go deeper into the squat as you go along

5. Army Planks


a. Begin on the floor with the flat side of the BOSU ball down

b. In a plank position, either on your toes or knees, put your hands on the dome of the ball

c. Drop down to your right elbow and then your left, then push up with your right hand and then your left

d. On the next repetition, lead with your left arm

e. Repeat this pattern for the duration of the round

Remember – patience is key! Give yourself time to learn the movements and get used to the unstable nature of movements on the BOSU ball. The more you work at it, the better you will get!

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