A couple of weeks ago, as I led my students through 15 minutes of post-cycling core work using the Bosu Ball, a Badass named Mia looked up with what she calls "the stink eye" and said something to the effect of: Bosu must be Chinese for 'torture.'
Well, not quite, but the Bosu is challenging and versatile enough to sustain a class through 45 minutes of cardio and full- body strength conditioning. My students and I proved that Thursday night, with a new class at Sweat Therapy called...what else? "Badass Bosu."
Every time I pull out the Bosu to train clients, they're surprised - and whipped - to learn just how much "that little blue half-ball thing" can kick their Badasses. Plyometric cardio, upper body, glutes, legs, inner thighs, abs, back - the Bosu, used correctly, reigns supreme at working all those areas.
So stock your home gym with this puppy (it sells for about $100 to $120), or grab it from the neglected corner of your neighborhood gym and put it to full use.
Here's a sampling of what we did in the first of many "Badass Bosu" classes. It took an hour, after which this Badass CEO limped...errr, walked away thinking "Hot damn, I just kicked my own Badass!"
Warm-up
Trampo-Jumps: Stand on top of the Bosu and jump up and down - gently at first to get the blood flowing - as you would on a trampoline. Keep it going for 45 seconds.
Jump-Overs: This move is similar to a Step Class standard, but more challenging because you're not stepping atop and over the flat, stable step bench. Start out standing to the left of the Bosu, flat side down. Now, step up on top of the Bosu with your right foot, pushing off as you come up and over, ending by stepping off and landing to the right of the Bosu. Now step up on top of the Bosu with your left foot, pushing off as you come up and over, ending by stepping off and landing to the left of the Bosu. Get into a rhythm and keep it going for 45 seconds.
Mountain Climbers: Do a standard mountain climber, but while placing your hands on the sides of the Bosu. Pull your knees into your chest quickly, alternating right and left. Keep it going for 45 seconds.
Bosu Lunges: This is basically a quick side lunge from side to side, on top of the Bosu. Start with both feet centered atop the Bosu, weight centered and stable. Now lunge the right leg to the side, tapping the right toe on the floor. Bring the right foot back just as you lunge the left leg to the side, tapping the left toe on the floor. Pick up the pace, finding a quick but controlled rhythm (be careful of your ankles!) for 45 seconds.
Workout:
CIRCUIT 1
Weighted two-legged squats: Stand on top of the Bosu, with dumbbells of 5 to 10 lbs in each hand. Slowly squat down, keeping the chest up, and squeeze the glutes as you come back up. 25 reps.
Squat lifts: Stand to the left of the Bosu. Put the right foot on top of the Bosu, and keep it planted there. Squat low, and as you come up (with the weight through that right heel), lift the left leg up. Do 20 reps and then switch sides -- left foot planted on top of the Bosu as you squat low and lift the right leg up. Do 20 reps on that side.
Weighted one-legged squats: With a dumbbell of 5 to 10 lbs in each hand, place the left foot on top of the Bosu and the right foot on the floor - about 6 inches from the Bosu. Withe the dumbbells on your quads, squat low and come straight up, feeling the squeeze in your left leg and glutes. Do 20 reps on that side, then switch sides and do 20 reps.
Mountain climbers for 45 seconds. Repeat the circuit once more.
CIRCUIT 2
Static Lunges with Shoulder Raises: Place the right foot on top of the Bosu as you hold dumbbells in each hand, down at your sides. Lunge down to a 90 degree angle and raising your arms out to the side as you come down. Push up and off through the right heel to come out of the lunge, and right back down, raising your arms again. Do 20 reps on the right side. Switch and do 20 reps of the same with the left leg, raising your arms out to the side as you come down into a lunge each time.
Reverse lunges with shoulder presses: Stand in front of the Bosu ball and hold dumbbells of 5 to 10 pounds in each hand. Put the right toe on top of the Bosu, and the left foot out in front of you. Come down so that your left leg falls to a 90-degree angle, raising your dumbbells up into a press (palms facing forward) as you come down. Lower them with control as you come up out of the reverse lunge.
Balancing shoulder presses: Stand on top of the Bosu and, with dumbbells of 8 to 15 pounds, do 20 shoulder presses.
Bosu Lunges for 45 seconds. Repeat the circuit once more.
CIRCUIT 3
Bosu pushups: Flip the Bosu onto its rounded side and, with knees on the ground or off the ground in a plank position, do 15 to 20 pushups.
Bosu tricep kick-backs: Flip the Bosu back onto its flat side. With 5 to 10-pound dumbbells in each hand, stand on top of the Bosu. Get your balance and bend at the waist, bringing your upper arms close to your sides, elbows up high. Now hinge only your forearms as you squeeze the dumbbells up, feeling it in your triceps. Do 20 reps.
Close-grip pushups: Get into a pushup position, but place your hands close together on top of the Bosu. Slowly and with control, do 15 close-grip pushups. You should feel this in your triceps.
Jump-Overs for 45 seconds. Repeat the circuit once more.
CIRCUIT 4
Chest presses: Lay down, upper back on top of the Bosu while holding dumbbells in each hand. Lift the glutes and keep them lifted. Now press both arms straight up and down, with control, for 20 reps.
Chest fly's: From the same position on the Bosu, turn the dumbbells so that your palms are facing each other. Keeping your arms rounded, bring the dumbbells up and together, squeezing the chest. Lower them with control, and squeeze back up with the arms rounded. Do 20 reps.
Traveling pushups: Get into a pushup position, and put your feet on top of the Bosu. Do one pushup, then shift your arms to the right and do another pushup. Shift to the right again and pushup. Now travel back to the left, three pushups total, until you end up in the center. Do 5 sets, the another 5 sets in which you travel to the left, and then back to the center.
Mountain Climbers for 45 seconds. Repeat the circuit once more.
CIRCUIT 5
Core shifter: Flip the Bosu on its rounded side. Grip the Bosu on either side and get into a plank position. Now tilt the Bosu from left to right, engaging your core, for a total of 20 reps (10 to the left, 10 to the right).
Crunches: Lay on top of the Bosu so that the Bosu is in the center of your back. Place your feet close to the Bosu and your head in your hands, elbows back. Slightly lift your shoulders and, looking straight up at the ceiling, crunch up with control - squeezing your core as you come up. Do 25 reps.
Pull-ins: Sit on top of the Bosu and place your hands behind you on the Bosu. Get your balance and lift your legs, knees slightly bent and feet flexed with toes pointed at the ceiling. Now pull the legs in and out with control for a total of 20 reps, while staying balanced on the Bosu.
BOSU STRETCH: Lay on top of the Bosu, with your arms extended overhead and your legs extended and resting on the floor.
Coming Monday: What's your Badass IQ?
