Summer Sessions at PureGym: Bosu Ball Circuit Challenge
A Bosu ball is essentially half a rubber gym ball attached to a solid base. The innovative design forces you to work harder to stay balanced, giving your core and key muscle groups a fantastic workout.
As a result, the Bosu ball supersizes the benefits from each exercise you perform using it, helping you improve your balance, flexibility and strength.
Perform the following exercises one after the other with as little rest as possible. Unless stated otherwise, perform each exercise with the flat side of the Bosu ball on the floor. Perform 12 repetitions of each exercise and complete the entire circuit three times.
1) Burpee
Stand with feet shoulder-width apart in front of an upturned Bosu ball. Place both hands on the flat side of the Bosu ball and jump back into a push-up position, then jump back to a squat position, then stand up and lift the Bosu ball above your head. This exercise will target your lower body, core and shoulders.
2) Squats
Step onto the Bosu ball with feet shoulder-width apart. With your arms in front of you and back straight, slowly lower into the squat position, then return to the start position. This exercise will work wonders for your major leg muscles (hamstrings, calves and quads) and core.
3) Push up
With the Bosu ball upturned, place your hands on the flat side. Keeping your body straight bend at the elbows until your chest almost touches the Bosu ball, then slowly push up to the start position. This variant of the standard push up will target your chest, arms and core.
4) Side lunges
Stand with feet together a couple of feet to the left of the Bosu ball, then step sideways so your right foot is on the ball. Squat down keeping your right knee behind your toes, then return to the start position. Perform 12 reps on each leg to see great improvements to your quads, hamstrings and glutes.
5) Dumbbell chest press
With a dumbbell in each hand, lie with your shoulders across the centre of the Bosu ball and bum slightly above the floor. As you lift the dumbbells towards the ceiling push your hips upwards, then return to the start position. This exercise is great for your arms, shoulders, chest, glutes and hamstrings.
Bosu & U
We’re big fans of the Bosu and would love to know how you get on. So send us a Bosu selfie using the hashtag #BringingIt
For more exercise and workout ideas, check out our free exercises section, which includes a step-by-step breakdown on how to perform a range of exercises targeting different muscle groups to help get you strong and toned.
