15 MINUTE LOW IMPACT BOSU WORKOUT STRENGTH AND CARDIO IN ONE
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The BOSU is great for helping you focus attention on balance, core strength, and stability. Try these 10 Beginner BOSU exercises to get started.Directions Place the Bosu flat side down. Start standing with your right side facing the Bosu ball. Step your right foot up onto the middle of the ball, Squat down, and on the ascent, jump your left foot onto the ball and your right leg to the opposite side of the ball, Rise up, jumping back.
BOSU Overhead Squat. Work your legs, core, and shoulders by using the BOSU ball as a weight during this squat exercise. Stand with your feet shoulder-width apart, the BOSU ball in your hands in front of your body. Gripping the BOSU’s handles, use both arms to press the BOSU directly over your head.Some of the best Bosu ball leg exercises include squats, lunges, bridges, holds, side steps and leg lifts.
Lower body workouts are incredibly effective when completed with a Bosu ball, and can be adjusted for different difficulty levels depending on where you stand on the Bosu ball.A BOSU ball is an exercise tool that tests your core strength and balance by adding an element of instability. Check out this total-body BOSU ball workout.Bosu Squat Dome Down 3. Bosu Forward Lunge 4. Bosu Bulgarian Split Squat 5. Bosu Lateral Lunge 6.Planks.
Put your BOSU ball on the floor so that the flat side is facing upwards. Kneel on the floor in front of the ball and place your forearms on the platform. Contract your core and lift your knees, balancing your weight on the underside of your toes and your forearms.
Shin Balances. Position the client with shins on top of the BOSU with a neutral spine. Place the toes on the ground and Static Awareness Balance.
Position the client upright on the dome with the feet hip-distance apart, near the second and Athletic Stance With Hand Tracking. Position the.These simple standing balance training exercises really help you learn your position in space and adjust accordingly. Just like in the Yoga poses, everything you do on the Bosu Balance Trainer is more difficult with your eyes closed, or when changing your head position.
Now try the basic standing pose with your arms out to sides.Hold the BOSU ball at the edges as shown in the image. Extend your right leg behind you, flex your toes and place them on the floor. Extend your left leg behind you and support your body on the flexed toes of both the legs. Make sure your core is engaged, your spine is in line with your neck, and you are looking down.
Bosu Ball Workout for Beginners | Howcast This quick video demonstrates how to do basic bosu ball workouts. They’re exercises that would be great for a beginner, such as one-foot squats, step-ups, crunches and a plank.If you have previously thought that a bosu ball was strictly to get your sweat on, well… it can help you with a lot more like IMPROVING YOUR BALANCE with these TOP 6 exercises! Balance.Upper body exercises, like mountain climbers or pushups, using the BOSU ball may be a good start for beginners since the moves require less balance than lower body exercises, Marks says.
The BOSU Balance Trainer, often shortened to just BOSU ball, was invented in 2000 by David Weck as a more stable alternative to the traditional stability ball. BOSU, which stands for “both sides utilized,” has a flat platform on one side and a squishy rubber hemisphere on the other, making it look a little bit like a stability ball cut in half.The BOSU Balance Trainer has been around since the year 2000, and with 17 years under its belt, we can safely say that this half ball is not a fad.
Made in the United States, the BOSU ball was created by David Weck, a fitness trainer and now CEO of BOSU Fitness.
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33 comments
Well. I stare at it in the gym. I will try! Thank You! ����
Thank you for this workout! The Bosu Ball is new to me, this workout really helped me to acclimate to using it.
Thank you Tonya! Just got a BOSU Ball! Lovin’ it so much! Appreciate these exercises! Have a beautiful day ☺️
So a beginner can do 12 push-ups? Who is this beginner, because obviously she’s not a 58 year-old woman out of shape. I can’t even do one.
Great work out, I appreciate that you did the first round with me! Question…I am just getting started, how often should I do this workout?
Thank you for the video, it’s a great routine. Yes, the ads are annoying, but it’s out of your control. Thanks again!
Good exercise sequence, clear directions, and well-produced video!
You have inspired me to dust off my Bosu Ball and get a challenging Workout done!! The Push ups on the Ball look Super tough ����Thank you for this great Workout ��
Very good demo except for one thing. It would have been good to include a shot of you dismounting the bosu ball at the end. I was looking for that but didn’t see it. ):
Thank for sharing. I have a brain from childhood as well odther disabilitys. This vido help nice not able physio at the moment. That’s appreciated and loved
Charity Gordon from Oxfordshire UK
Hi that looks great, I havent got a bosu ball yet but am planning to get one, ive noticed they come in different sizes so how do I know what size to get, Im 158cm tall, thank you.
Thank you, great workout! Forget the push-ups, I was very far from my nose on the floor!!!!
Love this workout since I’ve recently began using the Bosu in my [email protected]
I don’t have time to wait through all the commercials that pop up through this entire video!
Thank you for this video. I only wish the background music was not on this video. It is really annoying.
I wish you made it a complete workout, wit warm up and cool down ibcluded
Perfect! I was looking for balance exercises to strengthen my ankles improve coordination.
Yeah bosu balls are cool but is it too soon to tell you I love you?
Could you do a workout with the equalizer? Please, if you dont mind.
wow! in just 15 minutes she worked the whole body, including warm up and cool dow, excelente!
Great workout. It helped to lift my spirits during lock down. Xx
Never did my 1 like become a 1K like for someone’s video which is A GREAT VIDEO!!
Next level balance is to do these with your eyes closed, then with one leg. Ninja level.
Great, except for the ads that pop up right in the middle of the workout so I have to get up off the floor to skip it. I get the reason for them, but have them at the beginning or the end. NOT interrupting the workout. I will not support any company that pops interrupts the workout.
Hi BodyRock,
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Great instructive video. This is going to come in handy strengthening my repaired ankle. Also you are very beautiful thank you and take care
Thank you, that was a good star for new bees. Would be nice if there was a few second break to give the pea on time to set up…have a wonderful day
I love this!! This is genuine use of the BOSU Ball. NOT dancing around it like others.
⭐⭐���������������� ������ ��-������������ ���������� �������������� ������ ⭐⭐
http://www.criticalbench.com/glutes
I don’t think many seniors I know could do this workout. Too difficult for a beginning senior.
OOOOO, I am so glad I found your video. Awesome choice of music and routine.