[bt_section][bt_row][bt_column width=”1/1″][bt_text]
Ever seen this piece of equipment at the gym and wondered how to incorporate into your workout? They’re called a Bosu ball and they are a great idea to change up your exercises!
[/bt_text][bt_hr top_spaced=”topExtraSmallSpaced” bottom_spaced=”not-spaced” transparent_border=”noBorder” el_class=”” el_style=””][/bt_hr][/bt_column][/bt_row][/bt_section][bt_section][bt_row][bt_column width=”1/2″][bt_image image=”8977″ caption_text=”” caption_title=”” show_titles=”no” size=”full” shape=”square” url=”” target=”_self” el_class=”” el_style=””][/bt_image][/bt_column][bt_column width=”1/2″][bt_hr top_spaced=”topExtraSmallSpaced” bottom_spaced=”bottomExtraSmallSpaced” transparent_border=”noBorder” el_class=”” el_style=””][/bt_hr][bt_text]
1. Toe taps
Lift your knees high while alternating touching the Bosu ball with the tip of your foot.
[/bt_text][bt_hr top_spaced=”topExtraSmallSpaced” bottom_spaced=”bottomExtraSmallSpaced” transparent_border=”noBorder” el_class=”” el_style=””][/bt_hr][/bt_column][/bt_row][bt_row][bt_column width=”1/2″][bt_hr top_spaced=”topExtraSmallSpaced” bottom_spaced=”bottomExtraSmallSpaced” transparent_border=”noBorder” el_class=”” el_style=””][/bt_hr][bt_text]
2. Squat jumps
Start in a side lunge position, and whilst balancing one foot on the Bosu ball and one foot on the floor, push off the ground to move the foot on the ground onto the ball whilst the foot on the ball moves onto the other side of the ball onto the floor. Keep alternating legs.
[/bt_text][bt_hr top_spaced=”topExtraSmallSpaced” bottom_spaced=”bottomExtraSmallSpaced” transparent_border=”noBorder” el_class=”” el_style=””][/bt_hr][/bt_column][bt_column width=”1/2″][bt_image image=”8980″ caption_text=”” caption_title=”” show_titles=”no” size=”full” shape=”square” url=”” target=”_self” el_class=”” el_style=””][/bt_image][/bt_column][/bt_row][bt_row][bt_column width=”1/2″][bt_image image=”8979″ caption_text=”” caption_title=”” show_titles=”no” size=”full” shape=”square” url=”” target=”_self” el_class=”” el_style=””][/bt_image][/bt_column][bt_column width=”1/2″][bt_hr top_spaced=”topExtraSmallSpaced” bottom_spaced=”bottomExtraSmallSpaced” transparent_border=”noBorder” el_class=”” el_style=””][/bt_hr][bt_text]
3. Burpees
Holding the Bosu ball upside down in the straight arm plank position, move your legs to a tucked position, do a standing squat whilst holding the ball. Stand-up and lift the ball above your head. Move the Bosu ball back down to the straight arm plank position, and add a push-up if you’re feeling a challenge! Then repeat.
[/bt_text][bt_hr top_spaced=”topExtraSmallSpaced” bottom_spaced=”bottomExtraSmallSpaced” transparent_border=”noBorder” el_class=”” el_style=””][/bt_hr][/bt_column][/bt_row][bt_row][bt_column width=”1/2″][bt_hr top_spaced=”topExtraSmallSpaced” bottom_spaced=”bottomExtraSmallSpaced” transparent_border=”noBorder” el_class=”” el_style=””][/bt_hr][bt_text]
4. and for an extra challenge… Bosu push-ups!
Grip your fingers on the edge of the Bosu ball upside down. Bend your elbows to lower your entire body into a push-up position, pushing your hand’s weight evenly into the ball. On the way up, push your entire body upwards whilst pulling the ball closer to your body, then land the Bosu ball back on the floor with bent arms and lower back into the push-up position. And repeat!
[/bt_text][bt_hr top_spaced=”topExtraSmallSpaced” bottom_spaced=”bottomExtraSmallSpaced” transparent_border=”noBorder” el_class=”” el_style=””][/bt_hr][/bt_column][bt_column width=”1/2″][bt_image image=”8978″ caption_text=”” caption_title=”” show_titles=”no” size=”full” shape=”square” url=”” target=”_self” el_class=”” el_style=””][/bt_image][/bt_column][/bt_row][bt_row][/bt_row][/bt_section]
