Sunshine and Sweat with BOSU®

By: Andrea Bruski

One of my good friends likes to tell this story of how our lives are defined by boxes and squares. We live in box, drive to work in a box, spend our day in a box, leave that box to return back to our box, come home, sit down and watch a box and then lie down in a box and do it all over again for the entirety of our lives. How often do you step outside of your box life and step into the open space that surrounds you? Figuratively and actually… when do you get out of the boxes that make up your life? Before you read any further, make a promise to go outside today/tonight and leave your boxes behind for a moment.

There are many things I L-O-V-E about summer; sunshine, tan lines, grilling, camping, climbing, running and being able to take my workouts outside. I love being outside in the first place but, there’s something about feeling the wind push against your face as you run or having the sun beating down on you as you grit down and bust out some pushups. There’s something about these added variables and elements that make me feel like a ninja warrior, they also make me feel connected to something greater than myself.

I know I’m not the only one who enjoys “busting their butt” outside. You can find a lot of relatively new research on the benefits of exercising outside, or what many refer to as “Green Exercise”. There’s a study published in Exercise Physiology and Medicine that found that exercising outdoors allows people to perform better, or at a more intense level, with a lower rate of perceived exertion. It’s widely known that exercising regularly improves mood, increases levels of self-esteem and reduces stress, but when done outside these physiological benefits are seen within the first five minutes!

Now let’s be real -- gathering the momentum to work out is hard; waking up early, lacing up after work, stopping your midday grind…it’s tough. It’s pretty awesome that by simply moving your workout to the fresh air, you can almost instantly improve your mood AND have the power to work harder. Why wouldn’t you get outside? Why wouldn’t you leave your boxes?

So… in honor of summer, sunshine, fresh air and blue skies, take your next BOSU® Workout outside. If you’re looking for some help try this workout, “Sunshine & Sweat,” using a BOSU® Balance Trainer.  If you’re anything like me, I love competition so grab a buddy and go head-to-head on this one.

Sunshine and Sweat
Time: 45 minutes
Equipment: BOSU® Balance Trainer

Warm Up - 5-7 minutes total body warm up

The Workout:
2 Rounds – Explosive Power

  • Burpee Press 12 reps
  • Alternating Lunge Jumps 12 reps 
  • 1,2,3 Over the Top 12 reps 
  • Mountain climber 12 reps
  • 1 minute rest and repeat

20 minutes- As Many Rounds Possible (AMRP)

  • Squat (optional: add plyo jump) 10 reps
  • Overhead Walking Lunges 10 reps (5 each side)
  • Back Extension (optional: lift feet off ground) 10 reps
  • Triceps Push Up (optional: alternate 1 leg lift) 10 reps
  • Hip Bridge  10 reps
  • Jackknife 10 reps (5 each side)
  • 40 yd. run (optional: run uphill)

Cool Down - 5-7 minutes easy rhythmic movement and gentle stretching

Andrea Bruski is the owner of Rock Bottom Fitness in Denver, Colorado, and a BOSU® Master Trainer. 


  1. Valerie Gladwell, et. al. The great outdoors: how a green exercise environment can benefit all. Extreme Physiology and Medicine 2013, 2:3. doi: 10.1186/2046-7648-2-3

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