Cardio Training & BOSU
I received some questions about BOSU ball exercises and trainings that could be done. In this post I will show you how you can get a BOSU ball cardio workout with the BOSU. In the following weeks I will be adding different ways to work with the BOSU so keep visiting!
At first glimpse, the BOSU ball doesn’t appear to be the best piece of equipment to get a cardio workout. It’s unstable, bouncy, and certainly not the best platform for performing quick moving exercises on. Having said that, don’t let the BOSU ball’s appearance deceiveyou. By using a bit of thought and creativeness this innovative fitness device could be used to develop some solid cardio training and increase your balance at the same time.
In this post I will help get you started by offering you with an intense 15 minute BOSU ball cardio workout that is certain to get your heart pumping and your blood flowing. These exercises are designed to be done with using the BOSU ball with the dome side up. The only exception will be the BOSU mountain climbers which should be performed platform side up. Nevertheless, if you are an advanced BOSU ball user you can attempt some or all of the exercises with the platform side up.
1) BOSU Step Ups (4 Minutes)
Step ups are an excellent way to get your blood flowing and to begin a BOSU ball cardio workout. To execute step ups, simply step on the BOSU ball and step off again. Begin slowly and then slowly improve the speed until you are stepping on and off as quick as you can. Once you are at maximum speed start switching the leg you put forward first to keep your body guessing and start stepping around the BOSU ball. The video below illustrates BOSU step ups perfectly:
2) BOSU Burpees (1 Minute)
After four minutes of BOSU step ups, stop, drop down and do one minute of BOSU burpees. Burpees get your arms, legs, and core moving and add more to the intensity level of the workout. To carry out BOSU burpees, stand in front of the BOSU ball, jump on, jump off, drop down and get into squat position, place your hands on the BOSU ball, bring your legs out so that you are in a push up position, draw them back in and then come back to your beginning position. The video below shows how to perform BOSU burpees:
3) BOSU Jogging (4 Minutes)
You will be feeling the burn after a minute of BOSU burpees . Next up is BOSU jogging. To execute BOSU jogging, stand on the BOSU ball with both feet, start off by walking slowly and then speed it up until you are jogging. Once you are jogging comfortably, try mixing it up with fast jogs and slow jogs. The video below explains how to jog on the BOSU ball:
4) BOSU Shuffles (1 Minute)
After jogging for four minutes, it’s time for a minute of intense BOSU shuffles. To perform BOSU shuffles, put one foot on the floor and one foot on the BOSU ball. Touch the foot on the BOSU ball with your opposite hand (so if you have your right foot on the BOSU ball you will touch it with your left hand), then hop across the ball, switch feet and repeat. The video below provides a visual demonstration of BOSU shuffles:
5) BOSU Jumping Jacks (4 Minutes)
After finishing the BOSU shuffles, you are now into the last five minutes of this cardio routine.. Next up is BOSU jumping jacks. To do these BOSU jumping jacks, stand on the BOSU ball with both feet and then start doing jumping jacks. Do them slowly at first then gradually increase the speed and intensity. Once you feel comfortable, try jumping from one leg to the other. The video below outlines how to perform BOSU jumping jacks perfectly:
6) BOSU Mountain Climbers (1 Minute)
Once you have finished four minutes of BOSU jumping jacks, it’s time for the last minute and final exercise – BOSU mountain climbers. To do the BOSU mountain climbers, put your hands on the BOSU ball and drop drown into a push up position. Then bend one knee towards your chest, return it to its original position and then repeat in a running like motion. The video below shows you how to perform BOSU mountain climbers:
A BOSU ball cardio workout is a great way to mix up your cardio training and keep it fresh. So next time you are at the gym, skip the cycling machines and treadmill, grab a BOSU ball and get ready to sweat it out with the workout above. Once you get used to this 15 minute BOSU ball cardio workout, you can increase the intensity by adding more exercises or performing the existing exercises for longer. Good luck.
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