Bosu Exercises

Upper, lower, cardio & Abs 

Upper body:

  1. Bosu Walkovers: 

2. Bosu Triceps walkup: 

3: Bosu Dome push up: 

Lower body:

1. Bosu lunge: 

2. Bosu Squat: 

3. Bosu hamstring curls: 

Abs:

1. Bosu ball sit ups: 

2. Bosu ball ab twist: 

3. Single leg glute bridge: 

Cardio:

1. Bosu burpees: 

2. Bosu mountain climbers: 

3. Bosu toe taps: 

 

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September 12th workout

Warm up:

 
  • 2-3 minute step ups

Workout:

  • barbell bench press: 4 x 10- 65 lb, 3 x 8 – 80 lb , 3 x 5 – 90 lb

Superset:

  • back flyes (resistance band): 4 x 10, red band
  • Bosu ball push ups: 4 x 10

Superset:

  • standing military press: 4 x 8, 60 lb
  • Crossover (w/ bands): 4 x 10, red band

Superset:

  • DB squat to shoulder press: 3 x 10, 40 lb
  • one arm DB bench press: 3 x 10, 20 lb

Superset:

  • push press: 3 x 8, 60 lb
  • hammer grip incline DB bench press: 4 x 8, 40 lb

Abs

Superset

  • Hanging knee raise: 1 x 15
  • cable crunch: 1 x 20
  • side bends: 1 x 15 each side, 25 lb

HIIT Training:

Burpees:

  • 10 seconds (20 sec rest)
  • 20 seconds (20 second rest)
  • 10 seconds (20 second rest)
  • 20 seconds (60 sec rest) 

3 rounds. 

 

Definitely a lengthy workout today and a good HIIT training workout. 

 

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Fitness WonderWoman,

Shay-lon xo