I hope you all are getting out and enjoying all of this awesome weather we are having, the flowers are starting to pop and It’s my favorite time of year!
For this week’s WOW I’ve got some Bosu work for you. I love working with Bosu balls, there are so many great benefits like helping your stabilization, challenging your core, working on your balance and creating explosive power. These are all things we use in our summer sports! For our warm up I have a quick three rounds of sit-ups, push-ups, and lunges.
For our first set, we will start with Bosu push-ups. For this exercise, you want to have dome side of the Bosu down and set your hands on on the flat sides of the Bosu. Lower your body in a push-up position then just hover your chest over the Bosu, bringing your elbows to your side. Keep your core engaged. You can do these on your knees if you a modification. Next, we have sit-ups taking the Bosu ball over your head while working through the motion. Make sure your binging your head through “the window” with your elbows between your ears when you’re come up to the top of your sit up. Make sure you are using your core to pull you up,not your hip flexors. Last we have Bosu toe-tappers, sitting dome side up you want to tap the center of the ball with your toes while almost doing high knees going at a quick pace.
For our next fivenrounds we’ll be starting off with Bosu split squats. Starting with the Bosu ball side up you want to get in a lunge position placing the left toe in the center of the Bosu Ball most of your weight should be in your right heel. Lower into a low lunge making sure your knee doesn’t come in over your toe. Then using your hamstring and glutes extend up. Repeat on right side. If you want an added challenge you can hold kettlebells or dumbbells. Next, we have a 20-second side planks. Ball side up you want your elbow on the center of the ball with your forearm lying in front, stack your feet on top of one another. Lift your hips up using your core. Try and focus on using that bottom oblique, hold for 20 seconds. Repeat on other side. End with a child’s pose stretch for 30 seconds.
We have five more rounds before we move on to some core. For this exercise, We’re going to start with ball side down. Start by standing on the flat side of the Bosu with feet hip-width apart then do a squat, make sure you’re sitting on your back, pushing your knees out and don’tlet your toes come over your knees once you’rein a fill squat then explode up and try and land where you started. Next, we’re doing Bosu mountain climbers. With the ball side still down get in a plank position with both hands on either side. Bring your right knee up to your chest then switch your right foot and left foot. The last round is a Bosu superman. Placing the Bosu flat side down belly with your toes firmly placed in the floor. Put your hands behind your head, keep your core engaged and squeeze your shoulder blades together.
To finish this workout we have three rounds of core. First, bosu crunch sitting on the side of the dome so you can lay over the dome. Start by placing your hands behind your neck and arching your back over the bosu. Engage your abs, curl your spine into a crunch then lower back down and repeat. The next round is hollow rock. Side in the center of the dome using your core, lift your legs up in the air and your arms straight out in front of you. Hold for 30 seconds. If your lower back starts to hurt put your toes down. Our last exercise is bosu plank hops. With dome side up get in a plank position then hop both legs in and out for 30 seconds. Make sure you keep your back flat and don’t let that butt rise up!
Phew, that’s it guys!
I hope you enjoyed this week’s WOW, I look forward to seeing you all in the gym!
Warm up x 3
10 push ups
8 Bosu push ups
10 weighted sit ups with bosu ball over head
20 Bosu toe tappers
10 (5 each side) bosu split squat add weight if you would like
20 second bosu side plank *do each side*
10 squat jumps
20 bosu mountain climbers
10 bosu back extensions
10 Bosu Crunch
30 second hollow rock
30 second bosu plank hops