Without a doubt, the BOSU Ball is one of the most popular pieces of training equipment. Beginner members can ease into circuit-style personal training sessions and more advanced clients can challenge themselves to work harder performing basic techniques. Use this custom sample workout, “BOSU Ball Blast,” shared with us from personal trainer Brett Klika, with clients of all levels. This workout is easy to adjust based on skill, balance and endurance. Look below for a more in-depth explanation of each of the exercises listed above. We tried the workout in our own ELIVATE gym and felt the burn!
Click image below to download sample workout!
BOSU Ball Sample Workout Instructions
BOSU Ball push ups – dome side down, hands on platform
BOSU Ball mountain climbers – dome side down, hands on platform
BOSU Ball squats – dome side up, feet on dome
BOSU Ball chops – dome side away from body, hands on side of platform
BOSU Ball burpees – dome side down, hands on side of platform, stand up with BOSU
BOSU Ball Crunches – dome side up, butt on center of dome
BOSU Ball Supermans – dome side up, belly button on center of dome, feet and hands off of ground
BOSU Ball plank ups – dome side up, elbows on dome, elbows to hands-ending in a push-up position, return to elbows, repeat
BOSU Ball lateral shifts – dome side up, foot begins in center of ball, shift laterally to switch feet
BOSU Ball sidewinders – dome side up, butt on center of dome, feet up, rotate torso side to side
**download and share with your clients!**