Ever since attending Bosu classes at the SCW Fitness Conference in Orlando earlier this month, I've been crushing on the Bosu Trainer. Just ask my group fitness students, who have been getting ample doses of this Badass CEO's "Bosu Playground" with plyometric jump squats, burpees, partner lunge drills, etc.
See, the Bosu Trainer makes every move more challenging. And that's my kind of fitness toy! It looks like a harmless blue half-ball - but the trampoline-like rounded top forces more muscle and core engagement with every strength and cardio move.
This week's Monday Move takes the Sumo Squat and adds the Bosu AND dumbbells for an extra dose of Badass. It will tighten your glutes and thighs, and sneak in a little arm-strengthening along the way.
Use it as part of a lower-body strength session that includes walking lunges, regular squats, jump squats and deadlifts. Embrace the Burn!
The Move: Weighted Sumo Bosu Squat
The Technique: Holding dumbbells of 5 to 10 lbs, place the feet in a wide stance Sumo Squat position but with the right foot on top of the Bosu and the left leg on the floor. Your feet should be angled out at about a 45-degree angle, and when you come down into that squat position, your legs should end at a 90-degree angle -- no knees tracking over the toes.
To start: With feet in position and holding the dumbbells out front or up higher in a hammer curl position, lower straight down until your legs are at 90 degrees. Now slowly come back up, squeezing the glutes and inner thighs. That's one rep. Do 20 reps. Hold it down low in the squat position for 20 seconds. Now switch to do 20 reps on the other leg with a 20-second hold at the end.
Incorporating it: Try this quick lower-body routine, circuit style. Do each of the following, no rest in between moves. Rest one minute at the end of the circuit and repeat 2 to 4 rounds:
- Walking weighted lunges, 5- to 10-lb dumbbells
- Regular squats, on the Bosu, holding dumbbells
(pictured, at right)
- Weighted Sumo Bosu Squat
- Jump squats
- Jump lunges
- Deadlifts holding dumbbells
Coming Wednesday: Making more of your time in the grocery store...
