Full Body Bosu Ball Workout | Strength Stability Endurance is tough but fun workout from Michelle Briehler using the bosu ball. Michelle does work the entire body in this workout and using the bosu definitely hits your muscles in new and different ways. The workout is made up of one circuit that you repeat. The first time through is a learning experience. The second time through you can come at each exercise with more confidence. The bosu definitely made many of the moves much harder. I struggled hard with the deadbug–that is a serious balance challenge that really works your core hard. And #6–high low planks using a bosu ball is so much harder! Much more upper boy strength work than the normal mat version. And finally, the stretch at the end was very nice. The bosu assists in getting much deeper into each stretch. An excellent bosu workout. I paired it with one of Barlates’ bosu workouts to round out my hour.
This workout is done interval style: 40 seconds of work followed by 15 seconds of rest. There is a timer in the upper left hand side of the screen counting down the intervals and recoveries. There is a bar at the bottom of the screen counting down the workout time as a percentage. Throughout the workout Michelle gives suggestions on how to make the exercises more challenging–by changing the moves slightly or adding dumbbells or ankle weights. I also think a weighted vest would be a good addition to intensify the workout.
Full Body Bosu Ball Workout | Strength Stability Endurance is 35:34 minutes; one minute intro, no warm up and 4 minute stretch. Workout starts with flat side of bosu on the floor.
- Toe taps (alternate tapping toes to top of bosu, hopping when you change feet while also circling around bosu)
- Squat + leg lift (stand with one foot on bosu and one on floor, squat and when you stand do a side leg lift with floor leg, hop-step over to other side and repeat)
- Push up + mountain climber x4 (turn bosu so flat side is facing upward, place hands on sides of bosu, do one push up + 4 mountain climbers)
- Right Bulgarian lunge (flip bosu so flat side is on floor again, stationary lunges with back foot on bosu, at bottom of lunge back knee taps the floor)
- Repeat #4 on left side of body
- Tap or jack 2x + moving plank (in straight arm plank with hands on floor and feet on bosu, lower into forearm plank and raise back to straight arm plank then either jack the legs on and off the bosu or alternate tapping foot to floor, once each foot)
- Dead bug (lay on back on bosu, legs raised and bent at 90 degrees, arms are raised straight to ceiling, hold this position isometrically)
- Sit up (lay on back on bosu, knees bent and feet on floor, hands behind head, crunch upper body)
- Left side leg lifts (lay on side with hip on bosu and elbow on floor, legs are extended straight, do a side leg lift and hold leg at top, raise bottom leg to meet top leg then lower both legs together)
- Repeat #9 on right side of body
- Squat jumps (straddle the bosu and do squat jacks, when feet are together they are both on bosu–she gives you the option of stepping onto the bosu then jumping off back into straddle)
- Heels up squat (stand with bosu behind you, heels elevated on bosu and toes on floor, squat in this position)
- Left leg bridge (flip bosu so flat side is facing upward, lay on back, place left heel in center of bosu and extend right leg to ceiling, raise and lower hips in bridge)
- Repeat #13 on right leg
- On stomach I.V.T. (flip bosu so flat side is on floor, lay with stomach on bosu, raise straight arms in front of you (I), then open them wider and raise them in a V then open them out to sides and raise them in a T, each time you raise arms, you are are also raising chest)
- On stomach frog (lay on stomach with bosu under hips, forearms are on the ground in front of you, bend legs at 90 degrees and bring soles of feet together, raise and lower legs, pushing feet to ceiling)
- 45 second rest
- Repeat #1-12
- Repeat #13 & 14 but with bosu flipped in the opposite direction–flat side on floor
- Repeat #15
- On stomach leg lifts (lay on stomach with bosu under hips, forearms are on the ground in front of you, extend legs straight behind you, flutter the legs as if swimming)
For more info on Michelle Brieher’s workouts and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.
