01235 772 995 info@tfdgym.co.uk

Full Body Bosu

Dec 10, 2024 | Exercises, Technique

Try this 30 minute full body workout using just a bosu!

ROCKING SQUATS 

BOSU RDL 

SKATERS 

OBLIQUE CRUNCHES 

INS AND OUTS 

DEADBUG 

UP UP DOWN DOWNS  

PRESSUPS  

TRICEP DIPS 

1 MINUTE EACH, FOLLOWED BY 1 MINUTE REST – X3 ROUNDS  

ROCKING SQUATS: 

  • Stand on the bosu hip width apart. 
  • Hinge at the hips and bend the knees, drawing belly button into the spine to maintain a flat back.  
  • Tilt the bosu side to side maintaining a squat position throughout.  
  • Hands on hips or clasped in front. 
  • Continue for 1 minute aiming to stay at a consistent pace.  

BOSU RDL:  

  • Stand with slight bend in front leg, back toes on the bosu and hands on hips.  
  • Maintain a long spine from head to pelvis.  
  • Keeping a slight bend in the front knee, push pelvis toward back wall until you feel the front hamstring activate.  
  • Ensure weight remains in front leg and knee stays behind the toes. Aim to have as little pressure on the bosu as possible.  
  • Draw hips forwards to return to upright position.  
  • Repeat 30 secs each leg  

SKATER: 

  • Stand with bosu dome side up in front of your feet.  
  • Step out to one side taking second leg behind into a curtsy lunge. Bend the leg and activate the standing glute.  
  • Aim to keep back foot off the floor, but tap if more support needed. 
  • Using back leg, spring to transition to other leg  
  • Aim for a slightly rounded back to enable you to engage the core.  
  • Tap inside hand on the bosu (i.e. jumping to the right, take left foot into Curtsy lunge and tap left finger tips on top of bosu)  
  • Repeat for 1min  

OBLIQUE CRUNCHES:  

  • Lay with hip/ ribs on the bosu and feet extended out. Ensure shoulders and hips stay in line.  
  • The higher up the hip is on the bosu, the more difficult.  
  • Split the legs, top leg out in front for more stability, keep ankles together for more of a challenge.  
  • Hands to temple, elbows out.  
  • Contract the oblique and aim to clear upper body from the bosu lifting to create a curve.  
  • Lower with control.  
  • Repeat for 30secs each side.  

INS AND OUTS:  

  • Sit on the bosu (dome side down for more of a challenge.) 
  • Hands either side or your bum for more support, take them away to increase the difficulty.  
  • Crunch your knees into your chest. 
  • Lower upper body toward floor, extend legs out in front.  
  • Draw belly button into spine, pausing briefly on the extension.  
  • Crunch back in and repeat. 
  • Slow and steady wins the race.  

DEADBUG:  

  • Lay down, middle of spine central to the top of the bosu 
  • Draw belly button into spine keeping head, shoulders and pelvis in line. Don’t allow the lower back to arch, or shoulders/ head to drop.  
  • Raise knees to table top and arms vertical in front of the body.  
  • Contracting the core throughout extend the opposite arm and leg out to a straight line, pausing briefly in the extension.  
  • Return to table top before extending the alternate arm and leg.  
  • Keep alternating for 1 min, the less reps completed the better.  

UP UP DOWN DOWNS:  

  • Position yourself in a variation of plank with elbows on the bosu, dome side up.  
  • Minimising the movement within the body, push into full plank, one arm at a time so that hands are on the bosu.  
  • Lower back down to elbows, one arm at a time 
  • Repeat for 1min.  
  • Tip: alternate the arm you push up with first.  

PRESSUPS:  

  • Place hands on bosu, dome side down. 
  • Extend legs out into plank position (drop down to knees if required). 
  • Ensure long line maintained between top of head, hips and toes.   
  • Without allowing the pelvis to rise or drop, flex at the elbow to lower chest toward the bosu, drawing shoulder blades together, pausing briefly at the bottom.  
  • Control the movement to minimise the amount of rocking through the bosu.  
  • Complete as many reps as you can for 1 minute, changing between knees and toes if required.  

TRICEP DIPS:  

  • Sit on floor in front of bosu, knees bent, feet on floor shoulder width apart.  
  • Place hands on bosu behind you, finger tips facing forwards.  
  • Push through feet to lift pelvis.  
  • Flexing at the elbows, lower until bum hovers just above the floor.  
  • Extend elbows to push back up.  
  • Extend legs out straight for more of a challenge. 
  • Repeat for 1 minute  

Give it a go and let us know how you get on!  

Blog by Caitlin Nicholls – Level 2 Fitness Instructor