Bosu Ball Workout Plan

4 Weeks / 3 Days per Week / Beginner

0 ratings
Bosu Ball Workout Plan

Bosu Ball Workout Plan

4 Weeks / 3 Days per Week / Beginner

0 ratings

Bosu Ball Workout Plan

4 Weeks / 3 Days per Week / Beginner

0 ratings
  • Day 1
  • Day 2
  • Day 3
Bosu Ball Upper Body & Core Workout

Exercise.com PRO Membership Includes

Online Workout Tracking
Step-By-Step Video Tutorials
Advanced Workout Stats
Join Today!
Exercise Sets Distance Time Reps Weight Rest
Abs / Beginner
2 sets, 20 reps
2 20 --:--
Abs / Intermediate
2 sets, 20 reps, 01:00 rest
2 20 01:00
Abs / Expert
1 sets, 00:00:30
1 00:00:30 --:--
--
--
1 sets, 00:00:30
1 00:00:30 --:--
--
--
2 sets, 20 reps
2 20 --:--
--
--
2 sets, 10 reps
2 10 --:--
--
--
2 sets, 20 reps, 01:00 rest
2 20 01:00
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 1

Side Plank time is listed per side. This Bosu Ball workout is meant to help strengthen your core and stabilize your muscles. Stabilization workouts not only improve your strength but they help to prevent injury as well.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

Stability ball exercises have been used since the early 1960’s, but when Bosu balls were introduced in 2000, ball workouts rose to a whole new level of popularity. Bosu ball exercises build strength in the core muscles and train the sense of balance as well as any stability ball workout. Why sho... more

Stability ball exercises have been used since the early 1960’s, but when Bosu balls were introduced in 2000, ball workouts rose to a whole new level of popularity. Bosu ball exercises build strength in the core muscles and train the sense of balance as well as any stability ball workout.

Why should I do the Bosu ball workout?

Bosu ball workout routines have distinct advantages over stability ball exercises, with the most important advantage being that they won’t roll out from under the exerciser. Both sides can be used in a Bosu ball exercise; the name is an acronym for “Both Sides Utilized.”

What do I need to do the workout?

This Bosu ball workout plan guides you through 30 days, with three exercise days per week. The only equipment required is a Bosu. These Bosu exercises are suitable for beginners. All exercises are performed on the Bosu ball.

How does it work?

Bosu ball workout #1 is for the upper body and core, giving the abs, obliques, chest, shoulders and groin a workout. Super-sets of crunches and air-bikes are followed by straight sets of planks and side planks. Super-sets of push-ups, burpees and mountain climbers finish up the workout.

Bosu ball workout #2 focuses on the legs and core. Straight sets of crunches, air bikes, single leg bridges, forward lunges, side lunges and squats provide a challenge to the abbs, glutes and quads.

Please note that reps for all exercises performed one side at a time, are for each side. For example, in Bosu ball workout #2, perform eight side lunges on the left leg, and eight on the right.

Bosu ball workout #3 is for the upper body and core, hitting the muscles of the abs, chest, groin and shoulders. Bosu ball workout #3 consists of exercises familiar from the previous workouts, along with feet elevated Bosu ball push ups.

Enjoy your choice of cardio three days a week, and be certain to take one day of rest per week.

Work on those abs!

The purpose of the abs is to stabilize the trunk of the body, and Bosu ab exercises work the abs through their full range with movements that mimic natural function. Bosu ball ab workouts have little of the “dread factor” that makes ab routines the least favorite on many exercisers workout sheets.

Bosu ball exercises strengthen more than the surface “six-pack” abdominal muscles. Bosu ball training develops the deep musculature that stabilizes the spine and the deepest abdominal muscle that acts as a girdle to prevent pot-belly and sway back.

Have fun

Bosu ball balance exercises are important for everyone from children to seniors, regardless of other fitness goals. Falls are one of life’s greatest hazards at any age. Bosu ball balance exercises and Bosu ball core exercises can lessen the risk of falling by increasing one’s ability to regain equilibrium.

Bosu ball leg workouts feel like games while building serious muscle and the ability to hold oneself in position against a shifting center of gravity.

Most of all, Bosu ball training is fun. Something about balancing on that soft, yielding, wobbly surface makes even the most serious exerciser smile. Start following this Bosu Ball Workout Plan today!

Bosu Ball Legs & Core Workout

Exercise.com PRO Membership Includes

Online Workout Tracking
Step-By-Step Video Tutorials
Advanced Workout Stats
Join Today!
Exercise Sets Distance Time Reps Weight Rest
Abs / Beginner
3 sets, 20 reps, 01:00 rest
3 20 01:00
Abs / Intermediate
3 sets, 20 reps, 01:00 rest
3 20 01:00
Glutes / Intermediate
3 sets, 8 reps, 01:00 rest
3 8 01:00
--
--
3 sets, 8 reps, 01:00 rest
3 8 01:00
--
--
3 sets, 8 reps, 01:00 rest
3 8 01:00
--
--
3 sets, 10 reps, 01:00 rest
3 10 01:00
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 2

Single leg bridge, lunge, and side lunge repetitions are listed per leg. This Bosu Ball workout is meant to help strengthen your core and stabilize your muscles. Stabilization workouts not only improve your strength but they help to prevent injury as well. Hip and core strength is very important in preventing back injuries.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

Stability ball exercises have been used since the early 1960’s, but when Bosu balls were introduced in 2000, ball workouts rose to a whole new level of popularity. Bosu ball exercises build strength in the core muscles and train the sense of balance as well as any stability ball workout. Why sho... more

Stability ball exercises have been used since the early 1960’s, but when Bosu balls were introduced in 2000, ball workouts rose to a whole new level of popularity. Bosu ball exercises build strength in the core muscles and train the sense of balance as well as any stability ball workout.

Why should I do the Bosu ball workout?

Bosu ball workout routines have distinct advantages over stability ball exercises, with the most important advantage being that they won’t roll out from under the exerciser. Both sides can be used in a Bosu ball exercise; the name is an acronym for “Both Sides Utilized.”

What do I need to do the workout?

This Bosu ball workout plan guides you through 30 days, with three exercise days per week. The only equipment required is a Bosu. These Bosu exercises are suitable for beginners. All exercises are performed on the Bosu ball.

How does it work?

Bosu ball workout #1 is for the upper body and core, giving the abs, obliques, chest, shoulders and groin a workout. Super-sets of crunches and air-bikes are followed by straight sets of planks and side planks. Super-sets of push-ups, burpees and mountain climbers finish up the workout.

Bosu ball workout #2 focuses on the legs and core. Straight sets of crunches, air bikes, single leg bridges, forward lunges, side lunges and squats provide a challenge to the abbs, glutes and quads.

Please note that reps for all exercises performed one side at a time, are for each side. For example, in Bosu ball workout #2, perform eight side lunges on the left leg, and eight on the right.

Bosu ball workout #3 is for the upper body and core, hitting the muscles of the abs, chest, groin and shoulders. Bosu ball workout #3 consists of exercises familiar from the previous workouts, along with feet elevated Bosu ball push ups.

Enjoy your choice of cardio three days a week, and be certain to take one day of rest per week.

Work on those abs!

The purpose of the abs is to stabilize the trunk of the body, and Bosu ab exercises work the abs through their full range with movements that mimic natural function. Bosu ball ab workouts have little of the “dread factor” that makes ab routines the least favorite on many exercisers workout sheets.

Bosu ball exercises strengthen more than the surface “six-pack” abdominal muscles. Bosu ball training develops the deep musculature that stabilizes the spine and the deepest abdominal muscle that acts as a girdle to prevent pot-belly and sway back.

Have fun

Bosu ball balance exercises are important for everyone from children to seniors, regardless of other fitness goals. Falls are one of life’s greatest hazards at any age. Bosu ball balance exercises and Bosu ball core exercises can lessen the risk of falling by increasing one’s ability to regain equilibrium.

Bosu ball leg workouts feel like games while building serious muscle and the ability to hold oneself in position against a shifting center of gravity.

Most of all, Bosu ball training is fun. Something about balancing on that soft, yielding, wobbly surface makes even the most serious exerciser smile. Start following this Bosu Ball Workout Plan today!

Bosu Ball Upper Body & Core Workout

Exercise.com PRO Membership Includes

Online Workout Tracking
Step-By-Step Video Tutorials
Advanced Workout Stats
Join Today!
Exercise Sets Distance Time Reps Weight Rest
Abs / Beginner
3 sets, 20 reps, 01:00 rest
3 20 01:00
Abs / Intermediate
3 sets, 20 reps, 01:00 rest
3 20 01:00
Abs / Expert
3 sets, 00:00:30
3 00:00:30 --:--
--
--
3 sets, 12 reps, 01:00 rest
3 12 01:00
--
--
3 sets, 12 reps, 01:00 rest
3 12 01:00
--
--
3 sets, 20 reps, 01:00 rest
3 20 01:00
--
--
3 sets, 10 reps, 01:00 rest
3 10 01:00
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 3

This Bosu Ball workout is meant to help strengthen your core and stabilize your muscles. Stabilization workouts not only improve your strength but they help to prevent injury as well. The bosu ball works so well because it requires your muscles to not only do the lift during the exercise but to balance and stabilize as well.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

Stability ball exercises have been used since the early 1960’s, but when Bosu balls were introduced in 2000, ball workouts rose to a whole new level of popularity. Bosu ball exercises build strength in the core muscles and train the sense of balance as well as any stability ball workout. Why sho... more

Stability ball exercises have been used since the early 1960’s, but when Bosu balls were introduced in 2000, ball workouts rose to a whole new level of popularity. Bosu ball exercises build strength in the core muscles and train the sense of balance as well as any stability ball workout.

Why should I do the Bosu ball workout?

Bosu ball workout routines have distinct advantages over stability ball exercises, with the most important advantage being that they won’t roll out from under the exerciser. Both sides can be used in a Bosu ball exercise; the name is an acronym for “Both Sides Utilized.”

What do I need to do the workout?

This Bosu ball workout plan guides you through 30 days, with three exercise days per week. The only equipment required is a Bosu. These Bosu exercises are suitable for beginners. All exercises are performed on the Bosu ball.

How does it work?

Bosu ball workout #1 is for the upper body and core, giving the abs, obliques, chest, shoulders and groin a workout. Super-sets of crunches and air-bikes are followed by straight sets of planks and side planks. Super-sets of push-ups, burpees and mountain climbers finish up the workout.

Bosu ball workout #2 focuses on the legs and core. Straight sets of crunches, air bikes, single leg bridges, forward lunges, side lunges and squats provide a challenge to the abbs, glutes and quads.

Please note that reps for all exercises performed one side at a time, are for each side. For example, in Bosu ball workout #2, perform eight side lunges on the left leg, and eight on the right.

Bosu ball workout #3 is for the upper body and core, hitting the muscles of the abs, chest, groin and shoulders. Bosu ball workout #3 consists of exercises familiar from the previous workouts, along with feet elevated Bosu ball push ups.

Enjoy your choice of cardio three days a week, and be certain to take one day of rest per week.

Work on those abs!

The purpose of the abs is to stabilize the trunk of the body, and Bosu ab exercises work the abs through their full range with movements that mimic natural function. Bosu ball ab workouts have little of the “dread factor” that makes ab routines the least favorite on many exercisers workout sheets.

Bosu ball exercises strengthen more than the surface “six-pack” abdominal muscles. Bosu ball training develops the deep musculature that stabilizes the spine and the deepest abdominal muscle that acts as a girdle to prevent pot-belly and sway back.

Have fun

Bosu ball balance exercises are important for everyone from children to seniors, regardless of other fitness goals. Falls are one of life’s greatest hazards at any age. Bosu ball balance exercises and Bosu ball core exercises can lessen the risk of falling by increasing one’s ability to regain equilibrium.

Bosu ball leg workouts feel like games while building serious muscle and the ability to hold oneself in position against a shifting center of gravity.

Most of all, Bosu ball training is fun. Something about balancing on that soft, yielding, wobbly surface makes even the most serious exerciser smile. Start following this Bosu Ball Workout Plan today!

129 person started this plan

Workout Goals

  • Gain Strength

Equipment Needed

  • BOSU Ball

No Reviews yet.

Bosu Ball Workout Plan

129 person started this plan

Workout Goals

  • Gain Strength

Equipment Needed

  • BOSU Ball