BOSU® – Both Sides Utilized

Both Sides Utilized

By Melissa Weigelt

I admit it.  I have a short attention span and I get bored easily.  When it comes to my fitness routine, I like to mix things up.  That is why my favorite “go to” tool is the BOSU® Balance Trainer, also known as the BOSU® Ball. One of the best things is that it can be used with either the dome side up or down.  Essentially, it is like having two different pieces of equipment in one!

One of my favorite workouts focuses on the upper body and core, and uses the BOSU® Ball in the two different positions. This keeps things interesting, and it is fun to see how a similar exercise can feel very different when the orientation of the Balance Trainer is adjusted. The workout offers some unique variations of some familiar moves. Work on muscular endurance and core stabilization for a functional approach to fitness fun!

After a thorough warm-up, try executing each of the following exercises for one minute, with 15 seconds to transition.  Rest for 1 minute in between each sequence. Round out the routine with a few flexibility exercises and you are done. All you need is 30 minutes.  Enjoy!

*Key – DU – dome side up, DD – dome side down

Sequence 1

 DU   Biased Dome Push-Up

Begin in plank position with one hand in the center of the dome and  one hand on the floor. Do push-up, alternating sides with each repetition.

Biased Dome Push-Up

Biased Dome Push-Up
 DD    Platform Push-Up Flip to dome down position. Begin in plank position with hands on handles of the platform. Do push-up. Platform Push-Up

Platform Push-Up
 DU  Dumbbell Bench Press/Bridge Flip to dome up position. Begin in bridge position with upper back and head on the dome with feet on the floor, hip width distance apart. Keep hips up and do dumbell presses. Dumbbell Bench Press/Bridge 
Dumbbell Bench Press/Bridge
 DD  Dumbbell Bench Press/Bridge Flip to dome down position. Begin in bridge position with upper back and head on the platform with feet on the floor, hip width distance apart. Keep hips up and do dumbbell press. Dumbbell Bench Press/Bridge

Dumbbell Bench Press/Bridge

 

Sequence 2

 DU  Standing Dumbbell Row Begin standing on dome, holding one dumbbell in each hand. Hinge from hips and brace the core to stabilize the spine. Do dumbbell rows. Standing Dumbbell Row

Standing Dumbbell Row
 DD  Standing BOSU Row Flip to dome down and pick up the BOSU® Ball. Begin standing on the floor, holding the BOSU® with the platform side up. Hinge from hips and brace the core to stabilize the spine. Do rows with the BOSU®. Standing BOSU Row

Standing BOSU Row
 DU  Three-Point Row Flip the dome side up. Begin in a quadruped position with knees on the BOSU® dome and hands on dumbbells. Do alternating dumbbell rows. Three-Point Row

Three-Point Row
 DD  Platform Quadruped Rows Flip the dome side down. Begin in plank position with your shins on the platform and hands on dumbbells. Do alternating dumbbell rows. Platform Plank

Platform Plank

 

Sequence 3

 DD    Platform Hip Extensions Begin lying on your back on the floor with knees bent and feet on the platform, hip width distance apart. Execute the hip extension by lifting and lowering hips. Platform Hip Extensions

Platform Hip Extensions
 DU  Prone Spinal Extension Flip to dome side up. Lie face down with hips and lower abdomen on the dome. Hands under forehead and spine is slightly flexed. Execute the movement by slowly extending the spine. Keep the lower legs and knees on the floor. Prone Spinal Extension

Prone Spinal Extension
 DD   Straight Arm Rocking Plank Flip the dome side down. Begin in a plank position with hands on the handles of the platform. Maintain neutral spine while slowly rocking the BOSU® platform side to side. Straight Arm Rocking Plank

Straight Arm Rocking Plank
 DU   Straight Arm Plank with Alternating Knee Tuck Flip to dome side up. Begin in plank position with the hands on the dome. Lift one foot off the floor and bring the knee in towards the BOSU®. Return to start position. Repeat, alternating sides. Straight Arm Plank with Knee Tuck

Straight Arm Plank with Knee Tuck

 


 

Melissa Weigelt is an ACE certified group fitness instructor and NASM certified personal trainer.  She develops and teaches AFAA and ACE approved continuing education workkshops and, she is a Regional Master Trainer for BOSU®.

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