I consider the Bosu Ball to be a kindred spirit. Like this Badass CEO, it is small but mighty. It doesn't take up much room, and it doesn't look like it packs a punch, but it performs better than pieces of equipment four times its size.
It is Badass, and good for the Badass! With a pricetag of only about $100, it is also a smart investment for any home gym.
I incorporate the Bosu into most of my own gym workouts and those that I do for my clients. It forces the engagement of core muscles for balance, and it can be used not just for strength but also for cardio bursts. Turn it onto its flat side, and it's challenging. Turn it onto its wobbly rounded side and you'll find core muscles you never knew you had.
Many upper body exercises that you do while standing on the ground can be made extra challenging just by performing them while standing on top of the Bosu. Don't believe me? Try for yourself:
Badass Bosu Drill
Perform each exercise as one set, and then move onto the next exercise. Go through the circuit of exercises two more times. The pace is a lot like the Badass Spartacus workout.
1. Regular squats: Put the Bosu on its flat side. Stand on top, positioning your feet for balance at about hip width apart. Keeping your chest up, lower down into a deep squat and come back up. 25 reps.
2. Squat lifts: Keep the Bosu on the flat side. Keep right foot in the middle of the Bosu. Plant the left foot on the floor, feet hip width apart. Now squat and as you come up, lift the left leg. Do 20 reps, and then switch sides - left foot in the middle of the Bosu, right foot on the floor.
3. Bosu Lunges: Stand behind the Bosu. Lunge the right leg onto the Bosu, just like a regular lunge -- planting the right foot in the middle of the Bosu as you drop into a lunge. Step back, and lunge left. Do 20 reps on each side.
4. Bosu jumps: Put the Bosu on its flat side. Stand on top, positioning your feet for balance at about hip width apart. Jump up and down with control, landing your feet back in the starting position. Go for 1 minute.
5. Bosu pushups: Turn the Bosu on its round side and grip the Bosu on either side. Position your body like a regular pushup, and do 25 pushups. The challenge is maintaining control of your core as you push up and down.
6. Bosu Mountain Climbers: Get back into Bosu pushup position. Now quickly lift the legs as if you were running in place -- but do it while you're in pushup mode. (Pictured at left, sans Bosu) Go for 1 minute.
7. Shoulder presses: Turn the Bosu back to its flat side. Stand on the Bosu and, holding challenging dumbbells, perform shoulder presses while maintaining balance. As you get stronger, try doing these with the Bosu turned on its round side.
8. Shoulder raises: Keep the Bosu on its flat side. Stand on the Bosu, and with challenging weights or plates in each hand, raise your arms out to the side and up. Keep the arms straight, and bring them up to shoulder height with control before lowering them back down. Go for 20 reps. Extra challenge: Do these with the Bosu flipped onto its rounded size.
9. Bosu Hammer and Side Curls: With the Bosu flipped onto its rounded size (or flat if you're just starting), do 20 hammer curls followed by 20 side curls (elbows close to your sides, hands out to the sides, and then curl up)
10. Fast Bosu Side Lunges: First, practice these off the ball. Stand up straight, feet shoulder width apart. Lunge the left foot out to the side as you cross your left arm in front of your chest. Quickly bring the left foot and arm back, and do the same thing on the right side. Build up a quick rhythm. It should look and feel like an aerobics warmup. Now do it on the Bosu ball, with the rounded side up and the flat side down. Lunge for 30 seconds to 1 minute.
Coming tomorrow: A fellow Badass' vow to get over crunches-abs-phobia!
