AngieFitnessTV: Bosu Ball Cardio w/ Light Handweights

Bosu Ball Cardio w/ Light Handweights is part of AngieFitnessTV‘s 15 Minutes to Fit Series. This was an excellent little bosu ball workout. This morning I decided to stack 3 of Angie’s 15 Minutes to Fit workouts to get an hour long low impact cardio workout and wow! I got an excellent workout! Since I previewed them all in advance, I stacked them in a specific order. I started with the easiest/least intense of the 3 (Low Impact Cardio Crush Intervals). The second one appeared to be the most intense so I thought it fit well in the middle (Step Bosu Ball Cardio Intervals) and I ended with the more intermediate of the 3–or the second hardest intensity level–this workout. I got an excellent cardio workout! With the warm ups and stretches it clocked in at 61 minutes, I burned 458 calories and I was in my peak heart rate 16 minutes and my cardio heart rate 37 minutes. And I projected their difficulty well, too. I never entered my peak heart rate zone during the first workout (Low Impact Cardio Crush Intervals) but I was during this workout and Step Bosu Ball Cardio Intervals, so I projected their intensity levels well. If you want to do something similar and also save some time, skip the warm ups and cool down/stretches of the middle workouts and you can shave 6-12 minutes off your workout time, depending on how many you decide to stack. I have been neglecting focused flexibility lately (outside of physical therapy 3x a week but that is all focused on my left shoulder) so I didn’t want to skip any of Angie’s stretching.

Every exercise in this workout is done on the bosu ball. Each exercise is done for one minute. I wore an 8 pound weighted vest during this workout and used 3 pound hand weights. Some of the exercises near the end started burning my arms out and I had to drop to a 2 pound hand weight for my left arm. I really enjoyed this workout and can think of lots of ways to use it. Like I did this morning but also combining it with Angie’s Fit Over 40 Bosu Ball Cardio for a 50 minute low impact bosu cardio workout.

Bosu Ball Cardio w/ Light Handweights is 19:07 minutes; 30 second intro; 2:45 minute warm up and 3 minute cool down/stretch. Equipment: bosu ball (or step if you don’t have one) and light hand weights (1-3 pounds). Angie is using 3 pound hand weights.

  1. Step right with left knee raise; add front punch with right hand
  2. Repeat #1 on other side of body
  3. Step up with tap backs (once each foot); add punching DB overhead when tapping
  4. Start beside bosu and do a tap up hamstring curl with upright rows
  5. Repeat #3 starting with other lead
  6. Repeat #4 on other side of bosu
  7. Step on top of bosu straddle step on and off bosu then step back off bosu; add over head presses
  8. Repeat #7 with other lead leg
  9. Start beside bosu and side step onto bosu with side leg lift; add bent arm (or straight arm–Angie does both) side raise alternated with upright row
  10. Repeat #9 on other side of bosu
  11. Standing behind bosu, step on top of bosu then keep moving forward stepping over bosu to the floor then walk backwards around bosu back to starting position behind bosu; with arms in gaol post, add chest press arms when walking backwards
  12. Repeat #11 with other lead (and circling to other side of bosu)

For more info on AngieFitnessTV and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.

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