Bosu Ball Cardio is another workout in AngieFitness TV‘s Fit Over 40 series. I was excited to see that Angie has some bosu ball workouts that are doable for me right now. Most bosu workouts that I’ve done all end up having you in plank or lifting the bosu over your head. I cannot do either right now due to shoulder surgery. This is a straight low impact cardio workout done all standing. You are getting some lower body toning, too. It’s been about 2 hours since I finished this workout (I did it as my doubles workout–second workout of the day at the end of my work day) and I still feel a sting in my hamstrings.
If you don’t have a bosu you can use a step since this is basically a step workout using the bosu ball but you will not get the same workout. A bosu ball adds an element of instability to the workout that increases the intensity and I believe that is the reason for the aforementioned burn in my hamstrings. However there are other ways to increase the intensity of this workout whether you are using a bosu or a step. Angie suggests wearing a weighted vest, weighted gloves or holding light hand weights, or ankle weights. She does warn you to be careful with anything you add due to the challenge the bosu’s instability adds.
The structure of this workout is 5 exercises, all done on one side of the body. Then you repeat the exercises on the other side of the body. Then you repeat everything on both sides of the body. Each exercise is done for one minute so the bosu portion is 20 minutes. Some things to note. There is an editing problem in the first circuit. When you go to the other side of the body, it cuts off right after you start exercise 1 and abruptly you are starting exercise 2. That doesn’t happen in the second circuit. You may be thinking, of course it doesn’t–but Angie does not actually do 2 circuits with you. She does the first circuit then replays the circuit you just did. However her editing doesn’t mess up the exercise when the circuit is repeated. At the end of the first circuit she warns you that you are about to repeat everything so if you want to increase intensity in some manner, this is your opportunity. I hit pause and added my 6 pound weighted vest. That did increase the intensity nicely. I really, really like this workout and I plan to return to it. In the future, in addition to the weighted vest, I think I will also add one pound ankle weights. Maybe weighted gloves, too.
This workout is the “Day 15” workout in Angie’s Fit Over 40 workout program. There is a link below the YouTube workout that leads to a webpage about this 30 day plan. The plan itself costs $19.99 but the Fit Over 40 Workouts themselves are free on YouTube.
Bosu Ball Cardio is 30:24 minutes; 5 minute warm up and 5 minute stretch. Equipment: bosu ball.
- Standing behind bosu, step on and off
- Step with knee lift
- Step on bosu and lift the leg straight behind you
- Stand beside bosu, side step on top of bosu with a knee lift
- Step side to side on and over the bosu
- Repeat #1-5 starting with other lead leg
- Repeat #1-6