Category: BOSU

Virtual Fitness: How To Do BOSU Lateral Crossovers

March 2, 2022
INSTRUCTIONS: Begin on either left or right foot. Warm-up by taking a few small lateral crossovers in the opposite direction. Slowly increase the tempo and make the crossovers wider, for a total of 10 repetitions. Then change the exercise by laterally crossing over the entire BOSU for a total of 5 repetitions. Switch sides and repeat the entire routine. Avoid leaning forward and maintain an upright position. As you reach the end of the exercise, cool down by slowing your pace.
EXERCISE GOAL: The Lateral Crossovers provide a warm-up for strength training, or stretching, or as part of a cardio circuit training routine
BENEFITS: The Lateral Crossovers improve core strength, heart health, stamina, coordination, and agility.
MODIFICATIONS: 1) Do fewer repetitions. 2) Make the crossovers less wide. 3) Slow your pace.

EXERCISE DOs and DONTs – As with all exercise programs, when using exercise videos that appear on this site, you need to use common sense. If your muscles are weak, either do the modifications, or don’t attempt this exercise if it’s too difficult for you. When starting an exercise program, be sure to discuss your plans with your healthcare provider

Virtual Fitness: How To Do A BOSU Hamstring Curl On Ball

March 2, 2022
MODIFICATIONS: 1) Bring legs closer together for an easier lift. 2) Arms and hands on the floor gives support to lift off the mat. 3) Use a Peanut Stability Ball instead of the ball shown in the video. The Peanut is more stable, and helps with lifting.
EXERCISE CHALLENGE: The goal is to move into an upward plank position with heels higher than shoulders. If your tail begins to sag, use your arms and hands on the floor for support (as shown in video). Arms crossing at the chest creates a less stable position and is more difficult.
EXERCISE BENEFITS: Core, gluteal, and hamstring strength.

EXERCISE DOs and DONTs – As with all exercise programs, when using exercise videos that appear on this site, you need to use common sense. If your muscles are weak, either do the modifications, or don’t attempt this exercise if it’s too difficult for you. When starting an exercise program, be sure to discuss your plans with your healthcare provider

Virtual Fitness: How To Do BOSU Single Leg Jumps

February 26, 2022
The BOSU Single Leg Jump is a heart pumping exercise that strengthens the core, improves agility and balance, while working the shoulders, thighs and legs. The Single Leg BOSU Jump is more difficult than BOSU Lateral Jumps, as it requires greater agility and balance.
INSTRUCTIONS: Step up to the BOSU on left foot and take 3 lateral jumps from BOSU to floor to BOSU. Repeat for 3 rounds. Then jump from BOSU to BOSU for 3 to 4 rounds. Switch to your right foot and repeat the routine. Keep knees slightly bent during the exercise. Hold arms outward to assist with balance.
Avoid leaning forward, and maintain a steady pace as you jump. The point is to control the exercise. Faster isn’t always better. Start the exercise with a slow warm-up, and finish with a cool-down by slowing your pace to a gradual stop.
WHY YOU SHOULD DO THIS EXERCISE: Single Leg Jumps are suitable as a warm-up prior to strength training, or as part of a cardio circuit training routine. You can also use it to recharge your energy, while taking a break from your laptop.
MODIFICATIONS: 1) No BOSU? No problem. Do the Single Leg Jumps on the floor, while using the same movement pattern. You can also substitute the BOSU with a Foam Cushion. Similar to the BOSU, the cushion isn’t stable, but not as difficult as the BOSU. 2) Allow opposite foot to touch the floor to assist with balance.

EXERCISE DOs and DONTs – As with all exercise programs, when using exercise videos that appear on this site, you need to use common sense. If your muscles are weak, either do the modifications, or don’t attempt this exercise if it’s too difficult for you. When starting an exercise program, be sure to discuss your plans with your healthcare provider

Virtual Fitness: How To Do BOSU Lateral Jumps

February 26, 2022
The BOSU Lateral Jump is a heart pumping exercise that strengthens the core, improves agility and balance, while working the shoulders, thighs and legs.
INSTRUCTIONS: Bend knees slightly and start with a slow pace warm-up. Gradually increase the tempo. Avoid leaning forward and maintain an upright posture. Stay in control of the exercise. Poor control will tire you out. To cool down, begin to move slower until you come to a stop.
WHY YOU SHOULD DO THIS EXERCISE: Lateral Jumps are suitable for a warm-up prior to strength training, or as part of a cardio circuit training routine. Or just use it to recharge while taking a break from your laptop.
MODIFICATIONS: 1) No BOSU? No problem. Do Lateral Jumps on the floor, while using the same movement pattern. You can also substitute the BOSU with a Foam Cushion. Similar to the BOSU, the cushion isn’t stable, but it isn’t as difficult as the BOSU. 2) Don’t move arms back and forth. You can also keep them at your sides instead of bending at the elbows.

EXERCISE DOs and DONTs – As with all exercise programs, when using exercise videos that appear on this site, you need to use common sense. If your muscles are weak, either do the modifications, or don’t attempt this exercise if it’s too difficult for you. When starting an exercise program, be sure to discuss your plans with your healthcare provider

Virtual Fitness: How To Do A Wide-Grip Flying BOSU Push-Up

November 12, 2021

Wide Grip Flying BOSU Push-Up

The Wide Grip Flying BOSU Push-Up is a core strength training exercise that improves strength in the arms, wrists, upper back, chest and spinal stabilizers.
Instructions: The starting position is one hand on the floor, and the other at the center of the BOSU. The distance between your hands is wider than your shoulders. Elbows are at right angles as you lower down. Fingers point forward.
Caution: This exercise is not for beginners, or someone with weak wrists.
Errors: Lifting the tail. Rounding the back. Bending the knees.
Prerequisite: Ability to perform the exercise without the BOSU.
EXERCISE DOs and DONTs – As with all exercise programs, when using exercise videos that appear on this site, you need to use common sense. If your muscles are weak, either do the modifications, or don’t attempt this exercise if it’s too difficult for you. When starting an exercise program, be sure to discuss your plans with your healthcare provider
Please leave comments. It helps others to learn.

Virtual Fitness: How To Do A BOSU Core Sequence

November 11, 2021

BOSU Core Sequence

Pike > Down Plank > Swimming > Side Plank > Rest

AN AD APPEARS IN THIS VIDEO. RIGHT CLICK TO REMOVE

Movement: This is a repetitive exercise sequence that begins with Pike and then to Down Plank. Perform Pike to Down Plank 3 times, and then lie face down on the BOSU to perform Swimming once, by moving your arms at the shoulders, keeping elbows straight. Slowly transition to Side Plank by resting on the forearms, and then your hands. Side Plank is performed on both sides.
Modifications: 1) Do fewer Pike to Down Plank. 2) Eliminate the BOSU. 3) Perform the exercise on a foam pad instead of the BOSU.
Benefits: Strengthens shoulders, arms, chest, core.
Prerequisite: You should be able to do this exercise without the BOSU before attempting the sequence shown in the video. The BOSU Core Exercise Sequence is not for a beginner.
Caution: Move slowly throughout the sequence. Be sure to take a rest at end of each round. The exercise isn’t recommended if your wrists are weak.
EXERCISE DOs and DONTs – As with all exercise programs, when using exercise videos that appear on this site, you need to use common sense. If your muscles are weak, either do the modifications, or don’t attempt this exercise if it’s too difficult for you. When starting an exercise program, be sure to discuss your plans with your healthcare provider
Please leave comments. It helps others to learn.