BOSU Exercises - Step by Step Cardio, Strength and Core Moves on the BOSU

BOSU Figure 8

BOSU Figure 8
Paige Waehner

The figure 8 is a great way to work the lower body and the core while focusing on balance. The key is to let your feet move on the dome to stabilize you as you go from side to side with the medicine ball. If this is too challenging, start with a basic squat and work your way up.

  1. Stand on the BOSU BT with feet on either side of the bull's eye, weight evenly distributed.
  2. Hold a medium-weight medicine ball and lower into a squat.
  3. As you squat, take the ball to the right side of the legs, focusing on the obliques while keeping the knees pointing forward.
  4. Stand up, taking the ball overhead, keeping the move slow and controlled.
  5. Squat again, this time taking the ball to the left side of the knees.
  6. Take the ball overhead and continue squatting, taking the ball to the right and left in a figure 8 motion.
  7. Add intensity by jumping each time you take the medicine ball overhead.
  8. Repeat for 1-3 sets of 12-16 reps.

Squat Jumps Over the BOSU

BOSU Over the Top
Paige Waehner

The BOSU Balance Trainer is great for cardio exercises, like this over the top squat jump. The instability of the dome will challenge you to stay in alignment and jumping over the top will get your heart rate soaring. Keep this move slow and controlled until you get comfortable with it. As you get used to it, you can increase your speed and the depth of your squats to add intensity.

  1. Stand next to the dome and place your right foot on the bull's eye.
  2. Lower into a squat and in an explosive movement, jump over the top, landing with the left foot on the dome.
  3. Lower into a squat and jump over the top, continuing to alternate each side.
  4. Repeat for 1-3 sets of squat jumps, doing each for 30-60 seconds.
  5. Use this move during or after your regular cardio workouts or during a circuit to raise your heart rate.

Jumping Lunges on the BOSU

BOSU Jumping Lunge
Paige Waehner

Want a killer cardio exercise?  Try these jumping lunges to get your heart rate up while working every muscle in the lower body. Take care with this move and start with a basic lunge before adding a jump. You'll need to work hard to stabilize the foot on the BOSU.

  1. Place the right foot on the center of the dome and lower into a lunge, keeping the front knee behind the toe.
  2. As you press up, jump up and switch your legs in the air, landing with the left foot on the dome, right foot back.
  3. Lower into a lunge and then explosively jump up, again switching the legs in the air.
  4. Continue jumping and switching legs for 30-60 seconds.
  5. Add this move to your regular cardio routine or in a circuit to add intensity and kick up your heart rate.

Toe Taps to the BOSU

Paige Waehner

Toe taps are the perfect cardio exercise for raising the heart rate quickly while working on a little agility.  Hold a medicine ball for more intensity.

  1. Stand in front of the dome and put the right toe in the middle.
  2. Jump up, switching the feet in the air and touch the left toe to the BOSU.
  3. Continue, switching your feet as fast as you can for 30-60 seconds.
  4. Hold a medicine ball or move around the dome in a circle to add intensity.

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