Wednesday, September 16, 2015

Workout Wednesday - Build a Strong Upper Body with BOSU


Workout Wednesday & #BOSUstrong Challenge

We are about halfway through Week 1 of the #BOSUstrong Challenge. How many of you are playing along?? I am! :) Today's Instagram prompt is all about burpees. Drop down and give me some burpees-- if they are BOSU burpees, even better! 


Make sure to tag @FitApproach @BOSU_Fitness @amanda__maureen and #BOSUstrong #FitFamily #sweatpink!  

The BOSU, which stands for BOth Sides Up, is one of my favorite pieces of fitness equipment. I purchased my BOSU at the beginning of the year, and ever since owning one, I have found ways to incorporate it into all my at home workouts. You really can make, what would typically be a pretty straight forward exercise, so much harder by factoring in stability.

Today for Workout Wednesday we are going to focus on using the BOSU to build a strong upper body. There are a ton of exercises you could do with the BOSU to focus on your upper body, but these 7 are my favorites!

Spend 5 - 10 minutes warming up. You can do some jumping jacks, high knees, ankle taps, a quick run around the block. Really anything to get your heart rate up. Next perform each of these exercises for 45-60 seconds then rest for 15 seconds. Repeat 2-3 times.


BOSU Push-up: With the BOSU dome down, place your hands on the flat side {the closer to the middle, the harder it will be} on the BOSU and perform a push-up. Repeat.


BOSU Bicep Curls: Place the BOSU flat side down. Stand with feet hip width apart on the dome side. Using two free weights curl the weight up and release back down. Repeat.


BOSU Wobbles: Place the BOSU dome side down. Place your hands on the flat side {same as the beginning push-up position} Keep your hips straight and press the right side of the BOSU down, then press the left side down. Repeat.


BOSU Squat to Overhead Press: Place the BOSU flat side down. Stand on the BOSU dome with feet hip width apart while holding a heavier kettle bell straight down the center of your body. Squat down {make sure to keep those knees behind the toes!} and back up. As you come back up pull the kettle bell straight up, when you reach shoulder height transition the kettle bell and press up over head. Come back down in the reverse manner. Repeat.


BOSU Plank to Push-up: Place BOSU flat side down. Place forearms on dome with body in plank position. Press your body up with your right hand, then your left {you are now in a full arm push-up position}. Transition back down to your forearms one arm at a time. Repeat.


BOSU Burpees: Just like a regular burpee but with the BOSU! Place BOSU dome side down in front of you. Squat down. Place hands on either side of the flat side of the BOSU. Jump both feet out behind you then back in. Lift the BOSU over your head as you stand up. Flow back down and repeat.


BOSU Plank: You can do this either dome side down or flat side down. Totally depends on the challenge you are looking for! Place you hands on the BOSU with your body in a plank position.

"I want to build a strong upper body with #BOSU! #BOSUstrong #sweatpink #FitFamily @FitApproach @BosuFitness"

Phew! That was fun :) Isn't incorporating the BOSU a great way to add a challenge to your workout??


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Your turn! Do you incorporate the BOSU into your workouts? What is your favorite BOSU exercise? If you're playing along in the challenge tag me in your next post so I can see what you're up to!
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♥AK

I am not a doctor or personal trainer {yet!}-- just someone who loves fitness and wants to share my workouts with my lovely readers :)

This post is linked up with The Fit Foodie Mama for Wild Workout Wednesday and Jill for Fitness Friday. Make sure to stop by and check them out!