Bridge - Shoulder/Head on Bosu

• Gluts on floor in starting position

• Weight or no weight on the hip

• Lift glutes slowly off the floor and squeeze in the top position and press through the heels of the feet

• Lower back down to floor in starting position

• 10 to 20 reps

 

 

 

Bridge - Legs on Bosu/Head on floor

• Gluts on floor in the starting position

• Weight or no weight on the hips

• PRess shoulders into floor as you lift glutes and extend hips into the air and squeeze glutes in the end position

• Lower and release legs back down to the floor

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• 10 to 20 reps

 

 

 

Legs

• With legs wider than hips and toes pointed out hold weight in front of body

• and squat lowering the body towards bosu

• Sit with glutes on top of bosu

• Then lift and return body back to starting position

 

 

 

 

Squat / Bicep curls / Shoulder press

Standing on a bosu

• Stand in starting position on bosu with weight held by the sides of body

• Engage your core and stay balanced as you squat as low as you can

• Return to standing while performing bicep curls to bring body back upright

• Then bring weights to shoulders and press overhead

• Return to starting position.

 

 

 

 

Lungs on a bosu

• Start with front leg on a bosu

• You can use dumbbells or not

 

 

 

 

Legs - Shoulders

• Lunges/Back leg on bosu

• Lunges/Shoulder press

• You can use dumbbells or not

 

 

 

 

Legs

• Starting position - kneeling with knees on bosu

• Lift your right leg - then your left leg

• Lower right leg - then left leg

 

 

 

 

 

 

Chest

• Push ups side/up/side

• Starting position one arm on bosu - do push up

• Both hands on bosu - do push up

• Opposite arm on bosu - do push up

• 10 to 20 reps

 

Bodybuilders

• Follow images

 

 

 

Chest

• Push ups with knee on bosu