AngieFitnessTV: Cardio Bosu Ball and Bodyweight Strength

Yet another excellent bosu ball workout from AngieFitnessTV. After yesterday’s doubles workout kicked my butt (Kickboxing Step Intervals), I went a little easy on my add ons. No weighted gloves or ankle weights and I wore a lighter weighted vest (6 pounds). I was still working super hard! Cardio Bosu Ball and Bodyweight Strength is part of AngieFitnessTV’s 1 Minute Meltdown Series. One minute meltdown just means that each exercise is done for one minute. Which is typical of a lot of Angie’s workouts, so not sure what makes this series different from her others. But what do I know? So far this is the only workout from the series I’ve done.

This workout starts with cardio using the bosu ball. The cardio is not low impact. There are 3 plyo exercises and 2 or 3 relatively high impact exercises. The “body weight strength” portion is very metabolic. I was working as hard during the strength portion as I was during the cardio. I put body weight strength in quotations because it is not body weight strength. You use the bosu for all of the strength work and the bosu ball is not light. I honestly do not know how much mine weighs but it weighs more than a stability ball! For people modifying because they do not have a bosu ball, Angie suggests using a step bench and a 10 pound dumbbell, so I am assuming a bosu is in the 10 pound range. That sounds about right from how it felt when I did this workout. Either way, using the bosu or modifying with a 10 pound dumbbell–that’s not body-weight strength. It was excellent metabolic strength work though, regardless of how you label it. I was working hard from beginning to end and I needed that stretch at the end! According to my FitBit I burned 248 calories, I was in my cardio zone 67 percent of the workout and my heart rate spiked into my peak zone for 5 minutes of the workout (probably during the plyo moves).

Cardio Bosu Ball and Bodyweight Strength is 33:11 minutes; 1 minute intro, 4 minute warm up and 4 minute stretch. Equipment: bosu ball.

  1. Basic step on and off bosu
  2. Repeat #1 with other lead leg
  3. Stand beside bosu and side step on and off bosu
  4. Repeat #3 on other side of bosu
  5. Stand beside bosu, do one step knee then step on and over the bosu then step on and over the bosu again back to the start and do one knee
  6. Repeat #5 starting on other side of bosu
  7. March behind bosu 8x then step on bosu and do 2 knee pulls to front and 2 knee pulls to side
  8. Repeat #7 on other side of body
  9. Jump onto bosu then step off
  10. Repeat #9, stepping off with other foot
  11. Stand beside bosu, step hop on top of bosu then step off
  12. Repeat #11 on other side of bosu
  13. Straddle bosu, jump on and off bosu (landing in straddle when jumping off)
  14. Front lunge onto bosu then step on and off bosu, alternate sides
  15. Holding edges of bosu, raise it from chest level to overhead, alternate raising one knee each time you raise the bosu
  16. Burpee with overhead raise (still holding edges of bosu, ball side down on floor when in plank)
  17. Still holding edges of bosu, stationary lunge while rotating bosu side to side (from hip to hip)
  18. Repeat #17 with legs swapped
  19. Alternating side lunges, tapping bosu to floor in front of foot when in lunge and raising bosu overhead between each lunge
  20. Mountain climbers (still holding edges of bosu, ball part on floor)
  21. Start in straight arm plank, still holding edges of bosu, the ball part on the floor, bring one foot up beside the bosu so you are in deep lunge, step foot back so you are in plank then walk both feet up to bosu, stand and raise bosu overhead, alternate legs when doing the deep lunge
  22. Standing, still holding edges of bosu, do a figure 8 with bosu
  23. Overhead tricep extension (French press) with bosu
  24. Straight arm plank hold, still holding edges of bosu, ball part on floor; rock side to side then rock front to back

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

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