The Bosu Ball is the perfect piece of equipment to add to your ultimate cardio core bosu workout. The 2 different surfaces, one being a flat platform and the other being a half-sphere, allow you to get incredibly creative with your workouts. The Bosu Ball can easily be incorporated into the lower body, upper body, and core exercises to make your workout more challenging. In addition, the uneven surface of the Bosu makes it ideal for balance training. Today, we have shared some ultimate cardio core bosu workout that should challenge your core and your cardiovascular health.
1. Mountain Climber with Shoulder Taps
Place the Bosu Ball on the floor with the flat side down. Begin in an upright standing position with your feet shoulder-width apart. Hinge from your hips to bend your upper body forward and place both hands on the surface of the ball. Step back with both feet until you are in a straight-arm plank position. Maintain good alignment with your head, shoulders, hips, and legs. Engage your core and drive one knee up towards your chest.
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Straighten your leg to return to the plank position, then repeat this movement with your opposite leg. Repeat this movement, driving each knee up towards your chest for a total of 4 Mountain Climbers. Keeping your hips square to the floor, lift one hand to tap your opposite shoulder. Place your hand back on the floor and repeat this movement with your opposite hand.
4 Mountain Climbers and 2 Shoulder Taps
This sequence of 4 Mountain Climbers and 2 Shoulder Taps is considered one repetition. Repeat the sequence of movements.
Start with 1 set of 5 – 10 repetitions.
2. Bosu Burpee
Begin in an upright standing position with your feet shoulder-width apart. Hold the Bosu Ball with both hands, with the flat side facing your body. Press the Bosu Ball overhead, then lower your arms down to the starting position. Hinge from your hips to bend your upper body forward, lowering the Bosu Ball down to the floor. Holding the sides of the ball, jump back with both feet to move into a straight-arm plank position. Maintain good alignment with your head, shoulders, hips, and feet. Engage your core and bend your arms to lower your body downward, then press up with your arms to complete a push-up movement. Hop forward with both feet, then raise back up to a standing position. Repeat the sequence of movements.
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Start with 1 set of 10 repetitions.
3. Push-Ups
For this exercise, you can place the Bosu Ball on the floor with either side facing up, depending on your level of comfort with the equipment and preferred level of difficulty. Begin in a 4 point position with your hands directly under your shoulders and your knees directly below your hips. Place both hands on top of the Bosu Ball, then step back with both feet to move into a straight-arm plank position. Maintain good alignment with your head, shoulders, hips, and legs. Engage your core, then bend your arms to lower your upper body downward, then press up with your arms to complete the push-up movement. Repeat the movement.
To make this exercise easier, go through the push-up movement from your knees.
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Start with 1 set of 5 – 10 repetitions.
4. Side Plank with Leg Lifts
Place the Bosu Ball on the floor with the flat side down. Begin in a 4 point position with your hands directly under your shoulders and your knees below your hips. Place both forearms on the top of the Bosu Ball, then step back with both feet to move into a forearm plank position. Maintain good alignment with your head, shoulders, hips, and legs. Engage your core and rotate your body to one side, stacking your feet and raising one arm upward. Engage your core and raise your top leg, keeping your toes facing forward. Lower your leg down to the starting position and repeat the movement. Complete 5 repetitions on one side, then complete 5 repetitions on the opposite side.
To make this exercise easier, place your opposite hand on the Bosu Ball to help with balance. You can also do the exercise from your knees.
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Start with 1 set of 5 repetitions on each side.
5. Bosu Knee Tucks
Place the Bosu Ball on the floor with the flat side down. Begin by sitting on the dome of the Bosu ball with your knees bent and your feet flat on the floor. Lean your upper body back and place your hands on the floor behind you for support. Engage your core, lift your heels off the floor, then drive your knees up towards your chest. Push your legs outward, keeping your heels off the floor. Repeat the movement.
To make this exercise less challenging, drive one knee up towards your chest at a time.
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Start with 1 set of 10 repetitions.
6. Forearm Plank with Heel Kicks
Place the Bosu Ball on the floor with the flat side down. Begin in a 4 point position with your hands below your shoulders and your knees under your hips. Place both forearms on the dome of the ball, then step back with both feet to move into a forearm plank position. Maintain good alignment with your head, shoulders, hips, and legs. Engage your core. Keeping your hips square to the floor, lift one heel upward. Lower your foot back down to the floor and repeat the movement on the opposite side.
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Start with 1 set of 5 repetitions on each side.
Look for different ways to integrate the Bosu into your usual fitness routine to further engage your core muscles and automatically make any exercises more challenging. For example, instead of completing a regular bodyweight squat, go through the squatting movement on top of the Bosu Ball. The focus required and additional muscles that need to be engaged to maintain balance throughout the movement instantly make this ultimate cardio core bosu workout far more impactful. Bosu Balls are relatively inexpensive and can be purchased at most sporting goods stores, or online at Amazon and other fitness vendors.
Looking for even more ways to utilize the Bosu ball to reach your fitness goals? Click here for the perfect workout.
