Cardio on the BOSU
These cardio exercises will help you burn calories while
challenging your balance, endurance and core strength.
Repetitions/length of the exercises are suggestions only. Practice
each exercise slowly and modify according to your fitness level.
See below for instructions and tips.
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Squat Jumps onto the BOSU
Stand behind the BOSU. Bend the knees and keep the abs tight as
you hop onto the top of the dome, landing with the knees bent in a
squat. Step back down with the right foot and repeat 16
times. March in place for 8 counts and repeat, this time stepping
down with the left foot. Be sure to land right in the middle of
the ball. If landing with both feet simultaneously is too hard, go
for a staggered landing, one foot at a time.
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Squat Jumps
Stand on the BOSU
with feet spaced evenly. Bend your knees and squat, as
though you're sitting back in a chair. Then jump up as high as you can
and land with soft knees, lowering back into a squat. Repeat for
10 reps and march in place (on the floor or BOSU) before repeating.
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Side Hops
Stand to the left of the BOSU and jump sideways onto the BOSU, landing
with right foot in the middle of the dome, left knee bent and body
upright. Step back down and repeat, each time trying to land the
foot right in the 'bull's eye' of the dome. After you land, hold
your balance for a couple of counts before you step back down.
Repeat 16 times on the right and then switch sides.
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Ski Hops
Stand on top of bubble with feet spaced evenly. Bend the knees and
jump up, angling feet and body to the right, hands up for balance and
abs tight. Hop towards the left and continue hopping from right to
left with feet together, as though 'skiing' down a mountain.
Repeat for 30 seconds, march in place (on the floor or the BOSU) for 8
counts and repeat for another 30 seconds.
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Squat Jumps over the BOSU
Begin standing next to BOSU and place the right foot in the
middle of the dome. Squat down and quickly jump over the dome
landing with the left foot on the BOSU in a squat. Continue back
and forth over the dome, jumping higher for more intensity.
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Plyometric Power Lunges
Stand facing BOSU with the right foot in the middle of the dome, left
foot back in a lunge stance. Bend the knees and lower into a
lunge. In an explosive movement, jump up and switch legs in the
air landing with left foot on the dome, right foot back. Repeat,
trying to land each foot right in the middle. Repeat, alternating
sides 8-10 times. March in place for 16 counts and repeat.
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Quarter-Turn Squat Jumps
Stand on top of bubble with feet spaced evenly. Bend the knees and
jump up, hopping a quarter turn to the right. Get your balance and
hop back to center, then hop a quarter turn to the left and back to
center. Continue hopping right, center, left, center for 20
seconds. March in place for 16 counts and repeat. For a
challenge, try a half turn.
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Form Pointers:
- When jumping onto the BOSU, always try to
center your feet and your body directly over the dome.
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Always keep your body in proper
alignment during each exercise. It's
normal to wobble around and shift to keep your balance, but make
sure you don't slump.
- Be
prepared to fall off a few times as you get used to these exercises.
- Do these exercises slowly at first to get a
feel for them. It takes a while to get used to standing on such an unstable
surface.
- Your feet may cramp after walking or
jumping on the BOSU. Get off periodically and walk on the floor to
give your feet a break.
- You might want to watch for any curious
pets who may want to play with your BOSU during your workout (sorry Ziggy)
