BOSU EXERCISES

Warm up bosu exercise:

Place flat surface of the bosu down. Stand 1 foot away from bosu with arms at your sides

Now stand up on the bosu by stepping your right foot first and then left foot.

Step down on the floor by bringing right foot and then left foot.

Repeat as quickly as possible.

Single leg stand: warm up

Place flat surface of the bosu down. Stand 1 foot away from bosu with arms at your sides.

As you stand up on the bosu by stepping your left foot on the bosu, lift your right foot off the floor and bring left knee towards your chest.

As your bend your right knee, bend your left elbow and bring left hand towards your left shoulder.

Step down on the floor by bringing right foot and then left foot, and lower left arm at your side.

Repeat with opposite sides.

Single leg stand with kick: warm up

Place flat surface of the bosu down. Stand 1 foot away from bosu with arms at your side. As you stand up on the bosu by stepping your right foot on the bosu, bend left knee back and bring foot towards your left glute.

As you bring foot towards your glute, extend both arms back with elbow bent slightly.

Step down on the floor by bringing left foot and then right foot.

Repeat with opposite sides.

Abdominals

Modified plank on bosu:

Place the bosu ball dome side up. Rest your hands on the top of the dome with hands underneath your shoulders.

Extend your legs out behind you with knees on the floor.

Balance your body up on your hands and knees. Keep your body in a straight line from head to knees. Draw a navel in towards your spine.

Hold this position for 30 second to 1 minute.

Muscles:

Transversus abdominis, rectus abdominis, obliques, latissimus dorsi, pectoralis major, levator scapulae

Forearm plank on bosu:

Place the bosu ball dome side up. Rest your forearms on the top of the dome with elbows underneath your shoulders.

Extend your legs out behind you with toes on the floor.

Balance your body up on your forearms and toes. Keep your body in a straight line from head to heels. Draw a navel in towards your spine.

Hold this position for 30 second to 1 minute.

Muscles:

Transverse abdominis, rectus abdominis, erector spinae, gluteus maximus, quadriceps, Sartorius, gastrocnemius.

Bosu Forearm plank:

Place the bosu ball dome side down. Rest your forearms on the platform of the bosu with elbows underneath your shoulders and both hands close together.

Extend your legs out behind you with toes on the floor. Balance your body up on your forearms and toes. Keep your body in a straight line from head to heels. Draw a navel in towards your spine.

Hold this position for 30 second to 1 minute

Muscles:

Transversus abdominis, rectus abdominis, obliques, quadratus dlumborum, gluteus medius, gluteus minimus, gluteus maximus, quadriceps, hamstrings, latissimus dorsi, pectoralis major, levator scapulae

Bosu plank with stability ball:

Place the bosu ball dome side down in front of you and stability ball behind you. Rest your forearms on the platform with elbows underneath your shoulders.

Extend your legs out behind you with shins of lower legs or toes on the stability ball.

Balance your body up on your forearms and toes. Keep your body in a straight line from head to heels. Draw a navel in towards your spine.

Hold this position for 30 second to 1 minute.

Muscles:

Transversus abdominis, rectus abdominis, obliques, quadratus dlumborum, gluteus medius, gluteus minimus, gluteus maximus, quadriceps, hamstrings, latissimus dorsi, pectoralis major, levator scapulae

Plank on bosu:

Place the bosu ball dome side up. Rest your hands on the top of the dome with hands underneath your shoulders.

Extend your legs out behind you with toes on the floor.

Balance your body up on your hands and toes. Keep your body in a straight line from head to heels. Draw a navel in towards your spine.

Hold this position for 30 second to 1 minute.

Muscles:

Transverse abdominis, rectus abdominis, erector spinae, pectoralis, deltoid, trapezius, rhomboids, serratus anterior, gluteus maximus, quadriceps, Sartorius, gastrocnemius.

Two bosu plank:

Place two bosu ball dome side up, one in front of you and other behind you. Rest your hands on the top of the dome with hands underneath your shoulders.

Extend your legs out behind you with shins of lower leg or toes on the bosu.

Balance your body up on your hands and toes. Keep your body in a straight line from head to heels. Draw a navel in towards your spine.

Hold this position for 30 second to 1 minute.

Muscles:

Transverse abdominis, rectus abdominis, erector spinae, pectoralis, deltoid, trapezius, rhomboids, serratus anterior, gluteus maximus, quadriceps, Sartorius, gastrocnemius.

Bosu ball rock:

Come into plank position, and grab either side of the platform of the bosu and extend your legs straight out.

Lift your body and support on your toes and hands.

Now tilt the bosu ball front, back, right side and left side for 10-12 times.

Muscles:

Transverse abdominis, rectus abdominis, erector spinae, pectoralis, deltoid, trapezius, rhomboids, serratus anterior, gluteus maximus, quadriceps, Sartorius, gastrocnemius.

Plank bosu with toes touches side to side

Come onto plank position with hands on the floor with shoulder width apart. Place bosu behind you and rest your toes on the dome of bosu with feet together.

Balance your body on your hands and toes. Keep your body in single alignment from head to heels.

Now extend your right leg out off the bosu and place toes at the side of bosu on the floor. Then bring right leg back on the bosu.

Then jump your hips up and extend your left leg out at your side and rest left foot on the floor. Bring it back on the bosu. Bend your knees slightly throughout exercise.

Do repetition as quick as you can.

Muscles:

Abs, gluteus medius, gluteus minimus, erector spinae, pectoralis, deltoid, trapezius, rhomboids, serratus anterior, gluteus maximus, quadriceps, Sartorius, gastrocnemius.

Walk into plank on bosu:

Place the bosu ball dome side up. Get into standard plank position with hands on the top of the dome. Place the hands directly under the shoulders.

Your feet should be together or slightly apart. Keep your back straight and hold your body in a straight line from head to heels.

Keep your head in a neutral position in aligned with spine; don’t let your head move up or down.

Immediately, lower your body down on your forearm by bending your left elbow first, then your right elbow. So now you are on elbow plank position.

Then quickly Push back to start position by extending your left elbow first and then the right elbow.

Repeat with opposite manner or similar manner.

Muscles:

Transverse abdominis, rectus abdominis, erector spinae, pectoralis, deltoid, trapezius, rhomboids, serratus anterior, gluteus maximus, quadriceps, Sartorius, gastrocnemius.

Bosu Forearm plank with leg lift:

Place the bosu ball dome side up. Rest your forearms on the top of the dome with elbows underneath your shoulders.

Extend your legs out behind you with toes on the floor. Balance your body up on your forearms and toes.

Keep your body in a straight line from head to heels. Draw a navel in towards your spine.

Now lift your straight left leg up off the floor as high as possible. Hold this position for 10 sec and return to the starting position.

Repeat with opposite leg lift. Keep continue alternate leg lift for 15-20 times.

////////////////////////////////////////

Muscles:

Transversus abdominis, rectus abdominis, obliques, quadratus dlumborum, gluteus medius, gluteus minimus, gluteus maximus, quadriceps, hamstrings, latissimus dorsi, pectoralis major, levator scapulae

Bosu plank with jack:

Come onto forearm plank position with elbows underneath your shoulders. Place the bosu ball dome side up at behind you, and rest your feet together on the top of dome side bosu.

Lift your body up off the floor and balance it on your forearms and feet.

Keep your body in a straight line from head to heels. Pull a navel in towards your spine.

Now quickly jump your feet out off the ball at the side of bosu and return on the bosu as quick as possible.

Keep continue till your desire goal.

Muscles:

Transversus abdominis, rectus abdominis, obliques, quadratus dlumborum, gluteus medius, gluteus minimus, gluteus maximus, quadriceps, hamstrings, hip adductors, erector spinae, latissimus dorsi, pectoralis major, levator scapulae,

Bosu plank with jumping jack:

Place the bosu ball dome side up. Rest your forearms on the top of the dome with elbows underneath your shoulders.

Extend your legs out behind you with toes on the floor and feet together.

Balance your body up on your forearms and toes. Keep your body in a straight line from head to heels. Draw a navel in towards your spine.

Now step your feet out to the side as wide as possible, then hop feet back together as quick as possible.

Repeat at least 15-20 jacks.

Muscles:

Transversus abdominis, rectus abdominis, obliques, quadratus dlumborum, gluteus medius, gluteus minimus, gluteus maximus, quadriceps, hamstrings, hip adductors, erector spinae, latissimus dorsi, pectoralis major, levator scapulae,

Side plank on bosu:

Place the bosu ball dome side up on the floor. Lie on your right side with right forearm on the dome side bosu and extend your legs straight out with feet stacked or staggered.

Lift your body off the floor and balance your body on right forearm and feet.

Rest your left arm on your waist. Keep your body in a single alignment from head to feet. Pull a navel in towards your spine.

Hold for 1 minute or till your desire goal. Switch sides.

Muscles:

Transversus abdominis, rectus abdominis, obliques, quadratus dlumborum, gluteus medius, gluteus minimus, gluteus maximus, quadriceps, hamstrings, latissimus dorsi, pectoralis major, levator scapulae

Bosu side plank with hip raise:

Place the bosu ball dome side up on the floor. Lie on your right side with right forearm on the dome side bosu and extend your legs straight out with feet stacked or staggered. Rest you left arm at your side.

Now Lift your hips off the floor and balance your body on right forearm and feet. Keep your body in a single alignment from head to feet. Pull a navel in towards your spine.

Hold for 1 sec and lower hips down on the floor and repeat 12 times. Switch sides and do another 12 times.

Muscles:

Internal obliques, external obliques and transverse abdominis, Gluteus medius, gluteus minimus, hip adductors, gluteus maximus, quadriceps, hamstrings.

Bosu side plank with hip raise (advanced)

Place the bosu ball dome side up on the floor. Lie on your right side with right hand on the dome side bosu and extend your legs straight out with feet staggered, place right foot in front of left foot.

Hold a dumbbell in left hand and rest you left arm at your waist.

Now Lift your hips off the floor and balance your body on right hand and both feet. Keep your body in a single alignment from head to feet. Pull a navel in towards your spine.

Hold for 1 sec and lower hips down towards the floor without touching to the floor.

Repeat 12 times. Switch sides and do another 12 times.

Muscles:

Internal obliques, external obliques and transverse abdominis, Gluteus medius, gluteus minimus, hip adductors, gluteus maximus, quadriceps, hamstrings.

Side plank with feet on bosu with hip raise:

Place the bosu ball dome side up on the floor. Lie on your left side with left forearm on the floor and extend your legs straight out with feet stacked on the dome side bosu. Outstretch your right arm at the level of shoulder.

Now Lift your hips off the floor and balance your body on left forearm and feet. Keep your body in a single alignment from head to feet. Pull a navel in towards your spine.

Hold for 1 sec and lower hips down on the floor and repeat 12 times.

Switch sides and do another 12 times.

Muscles:

Internal obliques, external obliques and transverse abdominis, Gluteus medius, gluteus minimus, hip adductors, gluteus maximus, quadriceps, hamstrings.

Side plank on bosu with leg lift:

Place the bosu ball dome side up on the floor. Lie on your right side with right forearm on the dome side bosu and extend your legs straight out with feet stacked or staggered.

Lift your body off the floor and balance your body on right forearm and feet. Rest your left arm at your side. Keep your body in a single alignment from head to feet. Pull a navel in towards your spine.

Now raise your left straight leg up as high as possible, hold for 10 sec and lower your leg back to the starting position and repeat 10 times.

Switch sides and do another 10 reps.

Muscles:

Internal obliques, external obliques and transverse abdominis, Gluteus medius, gluteus minimus, hip adductors, gluteus maximus, quadriceps, hamstrings.

Bosu side plank with lateral raise and twist

Place the bosu ball dome side up on the floor. Lie on your right side with right forearm on the dome side bosu and extend your legs straight out with feet stacked or staggered.

Lift your body off the floor and balance your body on right forearm and feet. Keep your body in a single alignment from head to feet. Pull a navel in towards your spine. Extend your left arm out at shoulder level.

Now twist your body and bring your left arm across your body and move it under your body between your trunk and floor.

Return to the side plank position and repeat 10 times.

Switch sides and do another 10 reps.

Muscles:

Internal obliques, external obliques and transverse abdominis, Gluteus medius, gluteus minimus, hip adductors, gluteus maximus, quadriceps, hamstrings.

Mountain climb on bosu:

Place dome side bosu down on the floor. Hold an either side of flat surface of the bosu and come onto push up position with hands underneath your shoulders.

Now bend your right knee and bring it up towards your chest and return to the start position.

Quickly repeat with opposite leg.

Keep continue alternate leg back and forth as quick as possible.

Muscles used:

Abs- rectus abdominus, transverse abdominus,

Gluteus maximus, gluteus minimus, gluteus medius, quadriceps,

Back- latissimus dorsi and erector spinae, quadriceps, hip flexors, Deltoid, pectoral, triceps and calves

Bosu ball sit up:

Place dome side bosu up on the floor. Lie on your back on the top of the bosu with knees bent and feet flat on the floor. Place your hands behind your head. Pull abs in towards your spine.

Now raise your head and upper back up towards the ceiling by pressing your lower back against the bosu until your upper torso come vertical.

Hold for 1 sec and return to the starting position and repeat.

Muscles:

Rectus abdominis, iliopsoas, tensor fasciae latae, rectus femoris, Sartorius, obliques

Side to side twist on bosu:

Sit on the dome of the bosu with knees bent and feet off the floor. Hold a medicine ball with both hands together and extend your arms in front of your chest with elbow slightly bent.

Lean your body back from your waist.

Now twist your upper body and bring a ball to your right side, hold for 1 sec and bring it back to start position.

Then twist to the left side and bring a ball to your left side, hold for 1 sec and return to the starting position.

Keep continue alternating side back and forth.

Muscles:

Obliques, rectus abdominis

Side bend with dumbbell on bosu:

Stand on the platform of the bosu and feet at the outer edge of the platform. Bend your knees slightly. Hold a dumbbell in each hand.

Bend your elbows and place your hands at an outer side of your shoulders and elbows pointed down towards the floor. Palms are facing forward.

Now as you side bend to the right side, extend your left arm overhead and bring a dumbbell over the shoulder shoulder. Hold for 1 sec and return to the starting position.

Repeat with the opposite side.

Repeat 12-15 times.

Muscles:

Obliques, rectus abdominis, erector spinae, quadratis lumborum

Twist on bosu:

Place dome side up and feet on the bosu with feet around hip width apart. Bend your knees slightly and pull abs in towards your spine.

Hold a dumbbell in each hand. Bend your elbows and bring dumbbells in front of your chest with palms facing each other.

Now twist your upper body to the right side and punch your left arm in the front of your chest in the air. Bring your arm back to start position.

Switch sides and repeat.

Muscles:

Obliques, rectus abdominis, erector spinae, deltoid, and trapezius

Bosu single leg with trunk twists side to side:

Place dome side bosu up on the floor. Stand with feet on the bosu with feet slightly apart and straighten your arms in front of your chest.

Now as you bring your right leg out at the side of bosu on the floor, twist your entire body to the left side, bend your knees slightly and punch your right hand in front of you in the air.

Quickly return back to the start position. Repeat with the opposite side.

Then immediately, place your left foot on the floor, twist your body to the right side and punch your left hand in front of you.

Repeat as quick as possible.

Muscles:

Obliques, rectus abdominis, and erector spinae.

Oblique crunch on the bosu:

Place flat surface of the bosu down on the floor. Lie on your back on the bosu; bend your knees and place feet flat on the floor. Rest your hands behind your head and elbows pointed out.

As you curl and twist your upper trunk to the left, lift your left foot off the floor, and bring your right elbow and left knee toward each other.

Return to the starting position and repeat with left elbow to right knee.

Keep continue alternate arms and legs.

*****************************************************************

Muscles:

Obliques, rectus abdominis

Supine superman on bosu:

Place flat surface of the bosu down on the floor. Lie on your lower back on the bosu with feet on the floor and bend your knees until your heels reach near the glute.

Straighten your arms at the side of your body. Keep your back straight and abs contracted.

Simultaneously straighten your left leg behind you and right arm overhead.

Lower them back to the start position and repeat with right leg and left arm.

Keep continue alternating side back and forth.

Muscles:

Abs and deltoid

Bicycle crunch on the bosu:

Place flat surface of the bosu down on the floor. Lie on your lower back on the bosu and raise your straight legs up off the floor at the hips level.

Rest your hand behind your head and elbows pointed out. Balance your body on the bosu.

As you curl and twist your upper trunk to the left, bend your left knee, and bring your right elbow and left knee toward each other while straightening out right leg.

Return to the starting position and repeat with left elbow to right knee.

Keep continue alternate arms and legs.

Muscles:

Obliques and rectus abdominis

Standing bicycle crunch on the bosu

Stand in the staggered stance with left foot on the bosu and right foot back on the floor. Rest your arms at your sides.

Now shift your body weight on left leg; then lift your right foot off the floor and bend right knee, and twist your upper body to the right, and bring left elbow and right knee towards each other.

Repeat 10 times. Switch sides and do another 10 reps.

Muscles:

Obliques and rectus abdominis

Standing single leg crunch on bosu:

Stand in the staggered stance with left foot on the bosu and right foot back on the floor. Rest your arms at your sides.

Shift your body weight on left leg and lift your right foot off the floor, bend right knee and bring knee towards your chest.

At the same time bring right arm forward and left arm backward with elbows slightly bent.

Swing arms forward and backward throughout exercise.

Repeat 10 times. Switch sides and do another 10 reps.

Muscles:

Abs and legs

Standing twist and punch with bosu:

Stand in the staggered stance with left foot on the dome of bosu and right foot back on the floor. Bend your elbows and bring your hands in front of your chest.

Now bend your left knee and twist your upper body to the left side and punch your right arm in the air.

Jump your body over the bosu and quickly repeat on the opposite side.

Keep continue alternating side back and forth.

Muscles:

Obliques, rectus abdominis, deltoid, biceps and triceps

Bosu oblique crunches:

Place flat surface of the bosu down on the floor. Lie on your back on the bosu with knees bent and feet flat on the floor. Rest your hands behind your head with elbows pointed out.

Now curl and twist your upper trunk to the left and bring your right elbow towards your left knee.

Lower back to the starting position and repeat with the opposite side by bringing your left elbow towards your right knee.

Keep continue alternating back and forth.

Muscles:

Obliques

Oblique crunch with punch:

Place flat surface of the bosu down on the floor. Lie on your back on the bosu with knees bent and feet flat on the floor. Bend your elbows and place your hands in front of your chest.

At the same time, you curl and twist your upper trunk to the left by pressing hips down on the bosu ball, extend your right arm in front of your chest and punch in the air.

Lower arm and upper body back to start position and repeat with the opposite side.

Muscles:

Obliques, rectus abdominis and deltoid

Bosu overhead crunches:

Place flat surface of the bosu down on the floor. Lie on your back on the bosu with knees bent at 90 degree angle and feet flat on the floor. Extend your arms overhead with palms facing each other.

Now curl your back and lift your head and upper trunk up by pressing hips down on the bosu.

Lower back to the starting position and repeat till your desire goal.

Muscles:

Abs

Crunch on bosu with medicine ball:

Place bosu with dome shape up on the floor. Lie on your back on the bosu with knees bent and feet on the floor with feet around wider than hip width apart.

Grab a medicine ball with both hands and extend your arms in front of your chest.

Now lift your head and upper trunk and bring a ball up towards the ceiling. Abs should be engaged and look at the ball.

Hold for 1 sec and return to the starting position and repeat.

Muscles:

Abs

Overhead crunch on bosu with medicine ball:

Place bosu with dome shape up on the floor. Lie on your back on the bosu with knees bent and feet on the floor with feet around wider than hip width apart.

Grab a medicine ball with both hands and extend your arms above your head besides your ears.

Now lift your head and upper trunk by pressing low back against the dome of bosu, and bring a ball up towards the ceiling. Abs should be engaged and look at the ball.

Hold for 1 sec and return to the starting position and repeat.

Muscles:

Abs and shoulders

Overhead crunch on bosu with dumbbell:

Place bosu with dome shape up on the floor. Lie on your back on the bosu with knees bent and feet on the floor with feet around wider than hip width apart.

Grab a dumbbell with both hands and extend your arms above your head besides your ears.

Now lift your head and upper trunk by pressing low back against the dome of bosu, and bring a ball up towards the ceiling. Abs should be engaged and look at the ball.

Hold for 1 sec and return to the starting position and repeat.

Muscles:

Abs and shoulders

Crunches with resistance band on bosu

Place bosu with dome shape up on the floor. Lie on your back on the bosu with knees bent and feet on the floor with feet around wider than hip width apart.

Attach a centre of the band to a sturdy object behind your head.

Bend your elbows in front of you at shoulder width and bring forearms over your face.

Grasp an either end of the band with palms facing each other. Keep your back straight and pull abs in towards your spine.

Slowly curl your back and lift your head and shoulders up by pressing low back against the bosu ball without changing your arms position.

Lower back to the start position and repeat.

Muscles:

Abs and shoulders

Cross leg oblique crunches on bosu

Lie on your back on dome side bosu ball with knees bent, right foot flat on the floor and left ankle on your right knee. Rest your hands behind your head.

Now curl your back, lift your head and shoulders up by pressing lower back down against the bosu ball. Hold for 1 sec and lower back to the starting position and repeat.

Switch to the opposite leg and repeat.

Muscles:

Abs

Reverse crunch on bosu with straight leg:

Lie on your back and hips on dome side bosu with arms behind you on the bosu to support your body.

Lift your straight legs slightly up off the floor with feet together. Make sure your head and chest are little higher than bosu. Pull abs in towards your spine.

Now Extend right leg straight up towards the ceiling with toes pointed up.

As you quickly bring your right leg down to the starting position, raise your left leg up towards the ceiling.

Keep continue alternating legs up and down till your desire goal.

Muscles:

Abs

Reverse crunches on bosu:

Place flat surface of the bosu down on the floor. Lie on your back on the bosu with knees bent at 90 degree angle and feet flat off the floor.

Bend your elbows and place your hands behind your head with elbows pointed out. Keep your back straight and pull abs in towards your spine.

Now bring your both knees up towards your chest, hold for 1 sec and return to the starting position.

Repeat 10 times.

Muscles:

Abs

Crunches with reverse crunches on bosu:

Place flat surface of the bosu down on the floor. Lie on your back on the bosu with knees bent at 90 degree angle and feet flat off the floor.

Bend your elbows out and place your hands behind your head.

Now curl your back and lift your head and upper trunk up by pressing hips down on the bosu, simultaneously bring your both knees up towards the face.

Hold for 1 sec and Lower back to the starting position and repeat till your desire goal.

Muscles:

Abs

Bosu side crunch:

Place the bosu with a flat surface down on the floor. Lie on your right side on the bosu between your right shoulder and right hip.

Bend your left knee with foot behind you and straighten your right leg out.

Place your hands behind your head with elbows out.

Now raise your head and right shoulder up by bending at your waist and pressing you right side trunk and hip on the bosu.

Return to the starting position and repeat. Switch side.

Muscles:

Obliques and rectus abdominis

Bosu hand to toe touch:

Place flat surface of bosu down on the floor. Lie on your back on the bosu from shoulders to hips.

Extend your right arm over your head. Straighten your legs out with legs hip width apart and heels on the floor.

Now bend your right knee and rest right foot flat on the floor.

Simultaneously raise your straight right arm and straight left leg up, and try to touch your right hand with the left foot at the top of your lift. Keep your abs contracted.

Return to the starting position and repeat 10 times.

Switch side. Bend your right knee, and try to touch your left hand with the right foot at the top of the movement.

Repeat 10 times.

Muscles:

Obliques and rectus abdominis,

Bosu ball plank with twist

Rest dome side bosu down on the floor. Come onto push up position and hold either side of the flat surface with both hands.

Now twist your lower trunk to the left and bring your right straight leg under your body and kick your right leg out to the left.

Return to the start position and repeat 10 times.

Switch side and do another 10 reps.

Muscles:

Transverse abdominis, rectus abdominis, obliques, erector spinae, pectoralis, deltoid, trapezius, rhomboids, serratus anterior, gluteus maximus, quadriceps, Sartorius, hip adductors, gastrocnemius.

Crunches with jump up:

Place bosu with flat platform down. Lie down on your back on the dome of bosu with knees bent at 90 degree angle and feet flat on the floor.

Raise your arms overhead and touch your fingers to the floor.

Now curl your back and raise your head and upper trunk off the bosu and sit off the bosu, then vertical jump up as high as possible along with elbows bent and hands in front of your chest.

Then Lower your body into sit down on the bosu, lie on your back on the bosu with arms touch the floor.

Keep continue till your desire goal.

Muscles:

Abs, quadriceps, hamstrings, gluteus maximus, and shoulders

Crunches with jumping jack on bosu

Place bosu with flat platform down. Lie down on your back on the dome of bosu with knees bent at 90 degree angle and feet flat on the floor.

Raise your arms overhead and touch your fingers to the floor.

Now curl your back and raise your head and upper trunk off the bosu and sit off the bosu, then stand and spread your legs out as wide as possible and raise your arms overhead.

Then lower your body into sit down off the bosu, lie on your back on the bosu with arms touch the floor.

Keep continue till your desire goal.

Abs workout on bosu:

Lie down on your back on the dome side bosu. Raise your legs off the floor, bend both knees at 90 degree angle and lower legs are parallel to the floor.

Straighten your arms in front of you at either side of your knees. Keep your back straight and pull abs in towards your spine.

Now simultaneously you straighten your arms overhead, extend your legs up with feet pointed towards the ceiling.

Hold for 1 sec and return to the starting position. Repeat 10-12 times.

Balance on bosu:

Lie on your left side on the dome of bosu with head and left shoulder are off the bosu.

Bend your left elbow and rest your forearm perpendicular to your body, and support your upper body on your forearm.

Extend your legs straight out behind you.

Now lift your both legs up off the floor till your hips level. Make a single alignment from head to feet. Keep your abs in towards your spine and back should be straight.

Hold for 30-60 second and return your legs back on the floor. Repeat till your desire goal. Switch sides.

Variation: you can add resistance by lifting your arms overhead off the floor. Hold position for 1 minute.

Hips raise on bosu:

Sit on the platform of the bosu and place your hands behind you at either side of your hips with fingertips facing forward, and hold the outer edge of platform.

Bend your knees at 45 degree angle and rest your feet flat on the floor. Tighten your abs and keep your body in a good posture.

Now lift your hips up off the bosu until your trunk is parallel to the floor.

Hold for 10 sec and return your hips on the bosu. Repeat

Muscles:

Abs, lower back, triceps, shoulders,

Advanced hip raise on bosu:

Sit in the front of the bosu by pressing your lower back against the front of bosu.

Rest your hands on the bosu behind you at either side of your hips with fingers pointed forward.

Bend your knees and place your heels on the floor.

Now lift your hips up off the floor by pressing your hands down on the bosu and heels on the floor.

Then slightly raise your right hand off the bosu and left foot off the floor. Pause for 1 sec and return. Repeat 10 times.

Switch sides and do another 10 reps.

Muscles:

Abs, lower back, shoulders, triceps

Hip raise with one leg lift on bosu:

Sit on the platform of the bosu and place your hands behind you at either side of your hips with fingers pointed forward and hold the outer edge of platform.

Bend your knees at 45 degree angle and rest your feet flat on the floor. Tighten your abs and keep your body in a good posture.

Now lift your hips up off the bosu until your trunk is parallel to the floor, and then straighten your one leg up towards the ceiling.

Hold for 1 sec and return leg back on the floor. Repeat by straightening right leg up.

Repeat 5 times on each side. Then lower your hips down on the bosu. You can repeat for another set.

Muscles:

Abs, lower back, hamstrings, quadriceps, hip flexors, and deltoids

Reverse plank on bosu:

Sit on the dome of the bosu and place your hands behind you at either side of your hips with fingertips facing forward.

Extend your legs straight on the floor with feet slightly apart. Tighten your abs and keep your body in a good posture.

Now lift your hips up off the bosu until your trunk is parallel to the floor.

Hold for 10 sec and return your hips on the bosu. Repeat

Muscles:

Abs, lower back, triceps, shoulders, glutes, hamstrings, and calves.

Reverse plank on bosu with leg lift:

Sit on the dome of the bosu and place your hands behind you at either side of your hips with fingertips facing forward.

Extend your legs straight on the floor with feet slightly apart. Tighten your abs and keep your body in a good posture.

Now lift your hips up off the bosu until your trunk is parallel to the floor and then straighten your one leg up little higher than the level of hips.

Hold for 10 sec and return your hips on the bosu. Repeat

Muscles:

Abs, lower back, triceps, shoulders, glutes, hamstrings, quadriceps, hip flexors and calves.

Reverse plank on bosu with knee to chest:

Sit on the dome of the bosu and place your hands behind you at either side of your hips with fingertips facing forward.

Extend your legs straight on the floor with feet slightly apart. Tighten your abs and keep your body in a good posture.

Lift your hips up off the bosu until your trunk is parallel to the floor. this is your starting position.

Now bend your right knee and bring it up towards your chest. Hold it for 1 sec and then straighten right leg. Repeat with left leg.

Keep continue alternating side back and forth.

Muscles:

Abs, lower back, triceps, shoulders, glutes, hamstrings, quadriceps, hip flexors and calves.

Bosu kneeling on with row and kick back:

Come into your fours with left knee and left hand on the bosu ball. straighten your right leg and rest your toes on the floor. Pull abs in towards your spine and back should be straight.

Hold a dumbbell with right hand.

Now bend your right elbow and bring a dumbbell to the side of your chest and right elbow past your torso.

Then straighten your arms behind you.

Reverse the move by bending elbow by side and lowering arm to the starting position. Repeat 10 times.

Switch sides and do another 10 reps.

Muscles:

Abs, lower back, biceps, latissimus dorsi, middle trapezius, posterior deltoid, rhomboids, erector spinae,

Bosu V sit ups:

Sit on the centre of the dome of bosu. Rest your hands behind you at either side of hips on the bosu with fingertips facing forward.

Straighten your legs out in front of you off the floor with knees slightly bent.

Now lean your upper body back and raise your legs up little more towards the ceiling.

Extend your arms in front of your chest. Keep your abs engaged.

Hold this position for 10 sec. return to the starting position and repeat.

Muscles:

Rectus abdominis, iliopsoas, tensor fasciae latae, rectus femoris, Sartorius, obliques

Hip circles on bosu:

Sit on the dome of the bosu; bend your knees at 45 degree angle and both feet together on the floor.

Rest your hands behind the bosu ball on the floor, with fingertips facing forward.

Now lift your legs off the floor and keeping them together quickly twist to the right side and then left side.

Keep continue for 1 minute.

Muscles:

Obliques, rectus abdominis, hip flexors and lower back

Scissor kicks on bosu:

Lie on your back on the dome of bosu and place your hands at sides on the bosu for balance support.

Extend your legs out behind you.

Now lift your legs up off the floor to the hips level and bring legs out away from each other and pull them together.

Repeat for 12 reps.

Muscles:

Abs, gluteus medius, gluteus minimus, quadriceps, and hip adductors.

Crunch with left lift on bosu:

Lie on your lower back on the dome of bosu and extend your legs out in front of you on the floor.

Rest your arms at your side off the floor.

Now simultaneously curl your back and lift your head and upper trunk up by pressing lower back down on the bosu, bend your one knee and bring the knee towards your chest, and hug your right knee with both hands.

Hold for 1 sec and return to the staring position.

Repeat with the opposite side.

Muscles:

Rectus abdominis, transverse abdominis,

Hip raise up and down:

Come onto forearm plank position and balance your body on your forearms on the platform of the bosu and toes on the floor. Keep your entire body in a single alignment from head to heels. Pull a belly button in towards your spine.

Now lift your hips up into the air and lower down to the starting position and repeat as quick as possible.

Muscles:

rectus abdominis, transverse abdominis, obliqes , lower back, and hips, shoulders, neck, chest, glutes, thighs, and calves.

Plank with arm and leg raise:

Come onto standard push up position. Balance your body on your hands on bosu and toes on the floor.

Now raise your right arm and left leg up off the floor.

Return to the starting position and repeat with the left arm and right leg.

Muscles:

Transverse abdominis, rectus abdominis, erector spinae, pectoralis, deltoid, trapezius, rhomboids, serratus anterior, gluteus maximus, quadriceps, Sartorius, gastrocnemius.

Twist on bosu:

Lie down on your lower back on the dome of bosu. Bend your knees at 90 degree angle; lift your feet off the floor until your lower legs are parallel to the floor.

Now raise your head up and bring your arms up, twist your upper body from your waist to right side, so both arms come outside your right knee.

Hold for 1 sec and return to the starting position. Repeat with the other side.

Muscles:

Obliques, rectus abdominis

Advanced twist on bosu: straighten your legs up towards the ceiling and twist your body.

Single leg balance on bosu;

Stand on left leg on the centre of the dome of bosu, outstretch your left leg in the air and outstretch your arms at your sides.

Now balance your body on your right leg. Hold for 1 sec and repeat on the opposite side.

Get down and get up on bosu:

Lie down on your back on the dome of bosu. Extend your legs straight out on the floor and straighten your arms at your sides or overhead.

Lift your upper trunk up by pressing hips against the bosu and at the same time bend your hips and knees in towards your upper trunk and sit on the bosu.

Bring your arms in front of your chest.

Then stand up in front of the bosu on the floor with feet around hip width apart while extending your arms back.

Reverse the movement by lowering your body all the way down to sit on the bosu.

Then lie on your back on the bosu while straightening your knees and legs out off the floor.

Repeat for 1 minute as quickly as possible.

Muscles:

Abs, thigh, hip flexors, glutes, hip adductors, and shoulders

Crunch with single leg bend:

Lie on your lower back on the dome of bosu and bend left knee at 45-90 degree and foot flat on the floor. Extend your right leg straight out off the floor.

Bend your elbows and rest your hands behind you at either side of hips on the bosu or floor with fingertips facing forward.

Curl your back and lift your head and upper trunk up and simultaneously bend your right hip and knee, bring your upper trunk and right knee towards each other.

Lower your trunk and leg back to start position and repeat as quick as possible.

Switch sides and do another 10 reps.

Muscles:

Rectus abdominis, hip flexors, quadriceps, gluteus maximus, and calves.

Crunches with both leg lift:

Lie on your hips and lower back on the dome of bosu. Extend your legs straight off the floor with knees slightly bent.

Bend your elbows and rest your hands behind you at either side of hips on the bosu or floor with fingertips facing forward.

Your head and upper trunk are little higher than a dome of bosu.

Now simultaneously curl your back and lift your head and upper trunk up, bend your both hips and knees, bring your upper trunk and both knees towards each other.

Lower your trunk and both legs back to start position and repeat as quick as possible.

Muscles:

Abs, hip flexors, quadriceps, hamstrings.

Standing oblique crunch on bosu:

Stand right side of the bosu with dome side up, feet are slightly apart. Rest your arms at your sides.

Now bring your left foot on the dome of bosu, then quickly shift your weight on your left foot, twist your lower body and bend your right knee, and bring right knee and left elbow towards each other.

Lower your right leg and left arm back to start position and bring your left leg back on the floor. Do it as quickly as possible.

Switch side and repeat.

Muscles:

Obliques

Advanced standing oblique crunches on bosu

Stand right side of the bosu with dome side up, feet are slightly apart. Rest your arms at your sides.

Now bring your left foot on the dome of bosu, then quickly shift your weight on your left foot, twist your lower body, and bring straight right leg and straight left arm towards each other and touch your fingers to toe.

Lower your right leg and left arm back to start position and bring your left leg back on the floor. Do it as quickly as possible.

Switch side and repeat.

Muscles:

obliques

Dumbbell punch on bosu:

Lie on your back on the dome of bosu with knees bent and feet flat on the floor. Hold a dumbbell with each hand.

Bend your elbows and place your hands in front of your shoulders with palms facing each other. Pull abs in towards your spine.

Now lift your head and upper back up and rotate your upper body to your right side, and extend your left arm and punch left hand to your right in the air.

Lower your head, upper body and arm back to start position and repeat with the other side.

Muscles:

Obliques, rectus abdominis, shoulders and arms.

Supported side plank

Lie on your left side with lower back and left hip on the dome of bosu.

Bend your left elbow and rest left forearm on the floor perpendicular to your body. Balance your upper body on your left forearm.

Extend your legs straight out behind you.

Rest your right arm on your waist.

Now lift your both straight legs up off the floor till hips level. Keep single alignment from head to feet.

Hold this position for 30 sec -1 minute. Repeat with the other side.

Muscles:

Abs, lower back, hip abductors and hip adductors, glutes and hip flexors.

Bosu standing twist with resistance band:

Anchor the centre of the resistance band to an unmovable object over your head. Stand on the dome of bosu with facing the unmovable object.

Feel tension in the resistance band, if not; go further away from unmovable object.

Extend your arms in front of your chest and hold an either side of band with each hand, with palms facing down.

Now bend your knees and twist your upper body to your left side and bring your hands outer side of left knee.

Extend your knees and come into the starting position. Repeat with the opposite side twist. Keep continue alternating side.

Muscles:

Obliques, rectus abdominis, and lower back

Toe taping in and out:

Stand on the dome of bosu with feet together and rest your arms at your sides.

Bend your knees slightly and lean your body slightly forward from your waist.

Now quickly bring your right leg out and tap with toes besides the bosu on the floor.

Immediately move your right leg back on the bosu and tap your toes on the bosu.

Swing your arms front and back. Do it as quick as possible. Repeat with left leg.

Muscles:

Abs, lower back, gluteus medius, gluteus minimus, hip adductors, gltues, hamstings and quadriceps.

High knee jogging on bosu:

Stand with feet slightly apart in front of bosu with dome side up. Rest your arms at your sides.

Now bring your right foot on the dome of bosu, then shift your weight on your right foot, and as you jump your body up, bend your left knee and bring it up towards your chest, and extend your arms overhead to balance.

Lower left leg back on the floor and then move your right leg back to start position.

Repeat with opposite leg. Keep continue alternating sides.

Muscles:

Abs, hip flexors, quadriceps, hamstrings, and glutes.

Bosu V sit up with bent knee and dumbbell

Place dome shape bosu up on the floor and sit in the middle of the bosu with hips slightly forward. hold a dumbbell with both hands and extend your arms in front of your chest.

Bend your knees at 45 degree and lift your feet off the floor, and lean your trunk back and form V shape.

Hold this position for 30 second and return to the start position and repeat.

Muscles:

Rectus abdominis, obliques, iliopsoas.

Chest

Push up on your hands and knees:

Come into modified plank position and balance your body on your hands on bosu and knees on the floor.

Now lower your chest down near bosu by bending your elbows, hold for 1 sec and push your body up to the starting position.

Repeat.

Muscles:

Pectoralis major, triceps brachii, anterior deltoid, serratus anterior

Variation; rest your knees on the floor and cross your lower legs one on other do push ups

Side to side push ups:

Place dome side bosu up. Rest your left hand on the dome of bosu and right hand besides the bosu on the floor. hands are wider than shoulder width apart.

Extend your legs out behind you and rest your toes on the floor.

Raise your body up off the floor on your hands and toes. Keep your body in a straight line from head to heels.

Now lower your body down by bending your elbows. Hold for 1 sec and push your body up to the starting position.

Then shift your body by moving your right hand on the bosu and left hand on the floor and repeat.

Keep continue alternating side back and forth.

Muscles:

Pectoralis major, triceps brachii, anterior deltoid, serratus anterior

Variation:

For beginners: rest your left hand on bosu and right hand on the floor. bend your knees and feet off the floor. balance your body on your hands and knees and repeat same like above exercise.

Push up on bosu:

Place dome side bosu down on the floor. Hold an either side of flat surface of the bosu and extend your legs behind you.

Now raise your body off the floor and balance it on your hands and toes. Keep your body in a single line from head to heels. Draw a belly button in towards your spine.

Then bend your elbows and lower your chest down near the bosu without touching it.

Hold for 1 sec and return to starting position by extending your arms.

Repeat.

Muscles:

Pectoralis major, anterior deltoid, triceps brachii, serratus anterior, rotator cuff muscles, rhomboids, rectus abdominis, transverse abdominis, obliques, erector spinae, quadriceps, gluteus maximus

Push up on bosu and stability ball:

Place dome side bosu down on the floor in front of you and stability ball behind you. Hold an either side of flat surface the bosu, extend your legs behind you and rest your lower legs on a stability ball.

Now raise your body off the floor and balance it on your hands and lower legs. Keep your body in a single line from head to heels. Draw a belly button in towards your spine.

Then bend your elbows and lower your chest down near the bosu without touching it.

Hold for 1 sec and return to the starting position by extending your arms.

Repeat.

Muscles:

Pectoralis major, anterior deltoid, triceps brachii, serratus anterior, rotator cuff muscles, rhomboids, rectus abdominis, transverse abdominis, obliques, erector spinae, quadriceps, gluteus maximus

Push up with feet on bosu:

Place dome side bosu down on the floor. Rest your feet on the platform of the bosu with feet around hip width apart and place your hands on the floor underneath your shoulders.

Now raise your body off the floor and balance it on your hands and toes. Keep your body in a single line from head to heels. Pull a navel towards your spine.

Then bend your elbows and lower your chest down towards the floor.

Return to the starting position and repeat.

Muscles:

Pectoralis major, anterior deltoid, triceps brachii, serratus anterior, rotator cuff muscles, rhomboids, rectus abdominis, transverse abdominis, obliques, erector spinae, quadriceps, gluteus maximus

Single arm bosu push ups:

Place dome side up on the floor. Rest your left hand on the top of bosu and right hand on the floor with hands wider than shoulder width apart. Extend your legs behind you.

Lift your body up off the floor and balance your body on your hands and toes. Keep your body in a straight line from head to heels. Pull a belly button in towards your spine.

Now bend your elbows and lower your chest down near the floor without touching it.

Return to start position and repeat 10 times.

Switch side and place your right hand on the bosu and left hand on the floor , do another 10 reps.

Muscles:

Pectoralis major, anterior deltoid, triceps brachii, serratus anterior, rotator cuff muscles, rhomboids, rectus abdominis, transverse abdominis, obliques, erector spinae, quadriceps, gluteus maximus

Bosu push ups with leg lift:

Place dome side bosu down on the floor. Hold an either side of flat surface the bosu and extend your legs behind you.

Raise your body off the floor and balance it on your hands and toes. Keep your body in a single line from head to heels. Draw a belly button in towards your spine.

now as you bend your elbows and lower your chest down near the bosu without touching it, raise your left straight leg up off the floor till left leg reach at hip level.

Repeat with opposite leg.

Muscles:

Pectoralis major, anterior deltoid, triceps brachii, serratus anterior, rotator cuff muscles, rhomboids, rectus abdominis, transverse abdominis, obliques, erector spinae, quadriceps, gluteus maximus

Chest press on the bosu:

Place flat surface of the bosu on the floor. Lie on your head, upper and middle back on the bosu with knees bent and feet flat on the bosu. Draw a navel in towards your spine and keep hips in the air.

Hold a dumbbell with both hands and palms facing forward, bend your elbows at sides and bring dumbbells in front of your chest.

Now straighten your arms up in front of your chest. And lower arms back at the start position and repeat.

Muscles:

Pectoralis major, deltoid, triceps and biceps

Legs, glutes and quadriceps

Single leg bridging with bosu:

Lie on your back on the floor with left knee bent and left foot planted on the dome side bosu. Raise your right straight leg up towards the ceiling at around 45 degree angle. Rest your arms at your sides.

Now push your hips up off the floor by pressing left foot into bosu until your left thigh comes in line with right leg.

Hold for 2 sec and return to the starting position. Repeat 12-15 times.

Switch sides and do another 12-15 reps.

Muscles:

Gluteus maximus, gluteus medius, rectus femoris, erector spinae, hamstrings, gastrosoleus, obliques,

Variation: single leg bridge with bosu:

Place the bosu ball dome side up. Lie on your head, neck and upper back on the top of dome side bosu with right knee bent and foot on the floor. Extend your left leg up towards the ceiling. Rest your arms at your side on the floor.

Press your right foot on the floor and lift your hips up until both your thighs come parallel to each other and form a single line from neck to knees.

Pause for 1 sec and return to the starting position. Switch sides and repeat.

Muscles:

Gluteus maximus, gluteus medius, rectus femoris, erector spinae, hamstrings, gastrosoleus, obliques,

Side laying single leg lift with bosu:

Lie on your right side of the body on the dome of bosu ball and prop your upper tosro up on your right hand.

Rest your left hand in front of your stomach to support your body and extend both legs straight out.

Keep your abs in and back straight throughout the exercise.

Slowly lift your left leg up off the floor towards the ceiling. Return to the start position. Repeat 10 times on each side.

Muscles:

Gluteus medius, gluteus minimus, gluteus maximus, adductors, obliques, rectus abdominis, erector spinae,

Wide squat on bosu:

Stand beside the bosu, dome side up, with your right foot on the centre of the bosu and left foot on the floor. Your feet are wider than hip width apart.

Bend your elbows and place clasp hands in front of your chest.

Now bend your knees at 90 degree angle and lower your body down into a squat position. Hold for 1 sec and return. Keep your back straight and abs engaged. Your hips should go back and down. Make sure your head and upper body in single alignment.

Repeat 10 times. Switch sides and do another 10 reps.

Muscles:

Gluteus, maximus, quadriceps, hamstrings and erector spinae, transversus abdominis, gluteus medius/minimus, hip adductors and calf muscles.

Squat on bosu:

Place dome side bosu up on the floor. Stand on the bosu with feet around hip width apart and extend your arms in front of your chest.

Now bend your knees and lower your body down until your thighs are parallel to the floor, and extend your arms in front of your chest.

Hold for 1 sec and return to the starting position by extending your legs.

Repeat.

Muscles:

Gluteus, maximus, quadriceps, hamstrings and erector spinae, transversus abdominis, gluteus medius/minimus, hip adductors and calf muscles.

Variation of squat on bosu:

place dome side down on the floor and stand on the outer edge of the flat surface of bosu.

Now bend your knees and lower your body down until thighs are parallel to the floor.

Return to the start position and repeat.

You can lower your body down as low as you can to get full range.

You can add resistance by holding a dumbbell in each hand and arms either in front of you or at your sides.

You can also add resistance by placing a barbell across your shoulders behind your neck and holding a barbell with both hands.

Muscles:

Gluteus, maximus, quadriceps, hamstrings and erector spinae, transversus abdominis, gluteus medius/minimus, hip adductors and calf muscles.

Squat with twist on bosu:

Place dome side bosu up on the floor. Stand on the bosu with feet slightly apart and straighten your arms in front of your chest.

As you bend your knees and lower your body down into a squat position, twist your body to your left by bringing arms to the left side of your lower leg.

Return to the starting position by extending your legs.

Repeat squat with twist to right side.

Keep continue squat with alternating side twist.

Variation: hold a medicine ball with both hands in front of your chest.

Muscles:

Gluteus, maximus, quadriceps, hamstrings and erector spinae, transversus abdominis, obliques, gluteus medius/minimus, hip adductors and calf muscles.

Glute kick on bosu:

Come onto all your fours with hands on the floor underneath your shoulders and knees on the dome of bosu underneath your hips. Keep your back straight and pull abs in towards your spine.

Now raise your one leg up at the upper trunk level, keeping the knee bent and Kick your foot up toward the ceiling.

Come back to start position and repeat with opposite leg kick. Keep continue alternate leg back and forth.

Muscles:

Gluteus maximus, abs and hamstrings

Squat with jack squat:

Place dome side bosu up on the floor. Stand on the bosu with feet slightly apart. Bend your elbows and bring your hands in front of your chest.

Now bend your knees and lower your body down until your thighs are parallel to the floor.Then quickly as you jump your feet out off the ball and place feet at the side of bosu on the floor, lower your body down into squat with extend your arms behind you.

Return back on the bosu as quick as possible with hands in front of the chest and squat down.

Keep continue till your desire goal.

Muscles:

Quadriceps, hamstrings, gluteus maximus, gluteus medius, gluteus minimus, hip adductors, Calves, deltoid, supraspinatus, pectoralis major, latissimus dorsi, teres major, triceps, rectus abdominis, transverse abdominis, erector spinae, and hip flexors.

Jumping jack on bosu:

Stand on dome of bosu with feet together and arms at your sides.

Now quickly kick your feet out off the ball and rest feet at the side of bosu on the floor, at the same time raise your arms overhead.

Bend your knees and elbows slightly throughout exercise.

Then jump up and bring your legs up on the bosu as quick as possible and arms at your side.

Keep continue till your desire goal.

Muscles:

Quadriceps, hamstrings, gluteus maximus, gluteus medius, gluteus minimus, hip adductors, Calves, deltoid, supraspinatus, pectoralis major, latissimus dorsi, teres major, triceps, rectus abdominis, transverse abdominis, erector spinae, and hip flexors.

Single leg bosu squat:

Place dome side bosu up on the floor. Stand on the bosu with feet together and extend your arms in front of your chest.

Now as you bring your right leg out at your side and place right foot on the floor, bend your knees and lower your body down until your thighs are parallel to the floor.

Return to the starting position by bringing right leg on the bosu.

Repeat 10-12 times.

Switch side. Step left leg out to the side and lower your body down into squat position.

Repeat 10-12 times.

One leg bosu squat:

Place your right foot on the centre of the dome of bosu and hang your left leg back.

Straighten your arms in front of your chest.

Now bend your right knee and lower your body down until your right thigh is parallel to the floor.

Push your body back to start position and repeat 10 times. Switch leg and repeat 10 times.

Muscles:

Gluteus, maximus, quadriceps, hamstrings and erector spinae, transversus abdominis, gluteus medius/minimus, hip adductors and calf muscles.

Squat to single leg balance:

Stand with right foot on the floor and left foot on the dome of bosu with feet wider than shoulder width apart.

Hold dumbbells in both hands and rest your arms at your side with palms facing your body.

Now bend your knees and lower your body down into a squat position.

As you return to the start position, lift your right foot off the floor, bend right knee and balance your body on your left foot on the bosu.

Return and repeat 10 times.

Switch sides and do another 10 reps.

Muscles:

Gluteus, maximus, quadriceps, hamstrings and erector spinae, transversus abdominis, gluteus medius/minimus, hip adductors and calf muscles.

Side to side hope over squat:

Stand sideways to the bosu ball with right foot on the bosu and left foot on the floor. Rest your hands on your thighs.

Now bend your knees and lower your body down into a squat position.

Quickly return from the squat and then jump your body high over the bosu with arms overhead, then lower your body and step to the other side and squat with hands over your thighs.

Keep continue alternating side back and forth.

Perform this movement as quick as possible.

Muscles:

Gluteus, maximus, quadriceps, hamstrings and erector spinae, transversus abdominis, obliques, gluteus medius/minimus, hip adductors and calf muscles, deltoids, trapezius and serratus anterior, pectoralis major

Jump into squat on bosu:

Stand on the dome side bosu with feet around hip width apart and arms in front of your chest.

Now vertical jump up as high as you can and straighten your arms overhead.

Lower your body down on the bosu bend your knees and come into squat position with arms in front of your chest.

Return to the starting position and repeat till your desire goal.

Muscles:

Gluteus, maximus, quadriceps, hamstrings and erector spinae, transversus abdominis, gluteus medius/minimus, hip adductors and calf muscles.deltoids, trapezius and serratus anterior, pectoralis major

Squat on bosu with overhead dumbbell press:

Place dome side bosu up on the floor. Stand on the bosu with feet around hip width apart.

Grab a dumbbell in each hand, bend elbows at your side and bring dumbbell an either side of head with palms facing forward.

Now bend your knees and lower your body down until your thighs are parallel to the floor, hold for 1 sec.

As you return to the starting position by extending your legs, straighten your arms overhead.

Return you arms to the starting position and repeat.

Muscles:

Gluteus, maximus, quadriceps, hamstrings and erector spinae, transversus abdominis, gluteus medius/minimus, hip adductors and calf muscles.

Anterior deltoid, Triceps, trapezius, medial deltoid, biceps, levator scapulae, serratus anterior, rotator cuff muscles,

Cross leg squat on bosu:

Stand right side of bosu around 1-2 feet away from bosu ball. Stand with feet together and arms at your sides.

Now bring your right leg forward, cross your left leg and place right foot on the dome of bosu.

Then lower your body down by bending your right knee at 90 degree angle and left knee near the floor without touching it.

Hold for 1 sec and push back to the starting position.

Repeat 12 times. Switch sides and do another 12 reps.

Muscles:

Quadriceps, glutes, calves,

Side lunge on bosu:

Stand with your right foot on the dome of the bosu and left foot on the floor with feet are double wider than hip width. Both feet face forward throughout movement.

Place your hands on your hips. Keep your back straight and pull your abs in tight.

Now shift your body weight to the right foot and lower your body to the right side by flexing right hip and knee.

Keep continue to shifting body weight to the right foot until your right knee is aligned with toes of right foot. Make sure your right knee should not extend past your right toes. Keep you left leg straight.

Slowly return to the starting position and repeat 10 times.

Switch side and do another 10 reps.

Variation: you can add resistance by holding dumbbells with both hands at your sides.

Muscles:

Gluteus maximus, gluteus medius/minimus, quadriceps, adductors, transverse abdominus, hamstrings, calf muscles.

Bosu forward lunges:

Stand with feet around hip width apart facing the bosu ball about 1-2 feet away, dome side up. Rest your arms at your side.

Now bring your one leg forward, bend knee and rest your foot on the bosu, and lower your body down onto lunge position.

Make sure your front knee bent at 90 degrees and back knee comes near to the floor without touching it, if not, adjust your and bosu position. Your front knee should not past your toes.

Then push back up off the bosu and return to the start position.

Repeat with opposite leg. Keep continue alternating lunges back and forth. Repeat 10-12 on each side.

Muscles:

Core muscles, glutes, quadriceps, adductor magnus, hamstrings and calves.

Bosu forward lung with single leg balance:

Stand with feet around hip width apart facing the bosu ball about 1-2 feet away, dome side up. Place your hands on your waist.

Now bring your right leg forward, bend right knee and rest your right foot on the bosu, and lower your body down onto lunge position.

Make sure your right knee bent at 90 degrees and left knee comes near to the floor without touching it. Your right knee should not past your toes.

Then straighten your knees and shift your weight on your right foot, and push your body up with the left knee bent in front of you, and come into a single leg standing on bosu.

Immediately lower your left leg back down into the lunge position. Bring your right leg back to starting position and repeat 10 times.

Switch sides and do another 10 reps.

Muscles:

Core muscles, glutes, quadriceps, adductor magnus, hamstrings and calves.

Bosu forward lung with biceps curl:

Start with staggered stance where you place your one foot on the dome of bosu and other foot back. Hold a dumbbell with each hand at your sides with palms facing your body.

Now bend your front knee at 90 degree angle and lower your body down into a lunge position. Make sure your front knee don’t past your right toes.

As you come into a lunge position, bend your elbows and bring dumbbells in front of your shoulders.

Hold for 1 sec and push your body back to the starting position. Repeat 10 times.

Switch sides and do another 10 reps.

Muscles:

Core muscles, glutes, quadriceps, adductor magnus, hamstrings, calves and biceps

Bosu forward lunge with quick change:

Stand in staggered stance in front of the bosu where you place your left foot on the dome of bosu and right foot back. Rest your arms at your sides with palms facing your body.

Now bend your left knee at 90 degree angle and lower your body down into lunge position. Make sure your front knee don’t past your right toes.

Return to the start position and at the same time vertical jump your body up and switch your legs in the air, landing with the right foot on the bosu and left foot behind you.

Keep continue alternating legs back and forth.

Muscles:

Core muscles, glutes, quadriceps, adductor magnus, hamstrings and calves.

Bosu reverse lunges with quick change:

Place dome side up bosu behind you around 1-2 feet away from you. Stand in a staggered stance with the right foot on the floor and left foot on the bosu behind you.

Now bend your right knee at 90 degree angle and lower your body down into a lunge position. Make sure your right knee don’t past your right toes.

At the same time you return to the start position, vertical jump your body up and switch your legs in the air, landing with the right foot on the bosu and left foot on the floor.

Keep continue alternating legs back and forth.

Muscles:

Core muscles, glutes, quadriceps, adductor magnus, hamstrings and calves.

Bosu reverse lunges with dumbbell:

Place dome side bosu down on the floor. Stand back facing the bosu with feet slightly apart. Rest your arms at your sides with a dumbbell in each hand.

Now bring your left leg backward and place left foot on the bosu ball, bend both knees and lower your body down until right knee bent at 90 degrees and left knee comes near to the floor. Make sure your right knee should not go beyond your toes.

Push back and return to the start position. Repeat with opposite leg.

Keep continue alternating lunges back and forth. Repeat 10-12 on each side.

Variation:

You can add resistance by holding a dumbbell in each hand at your sides.

Muscles:

Core muscles, glutes, quadriceps, adductor magnus, hamstrings and calves.

Bosu forward and backward lunges:

Stand with feet around hip width apart facing the bosu ball about 1-2 feet away, dome side up.

Place other bosu behind you around 1-2 feet away. Rest your arms at your side.

Step forward with right leg and bend your knees at 90 degree angle and come into a lunge position. As you lower yourself into a lunge position, bend your left elbow and bring left hand in front your left shoulder.

Make sure your right knee should not past your toes.

As you push back to the start position, step backward with right leg and place right foot on the bosu, bend both knees and lower your body into backward lung position. As you lower yourself into a backward lunge position, lower your left arm to your side.

Return to the start position and repeat.

Forward Lunges with dumbbell

Stand in a staggered stance with right foot on the dome of bosu and left foot behind you. Hold a dumbbell with each hand and rest them at your sides with palms facing each other.

Lower your body down by bending your knees into a lunge position.

Then push your body back to start position.

Repeat 12-15 times. Switch sides and do another 12-15 reps.

Muscles:

Quadriceps, glutes, hamstrings, abs, lower back, deltoids

Bosu hamstring tilt:

Place dome side down on the floor. Lie on your back on the floor, knees bent at 90 degree angle and rest feet flat on the bosu. Keep your arms at your sides on the floor. Back should be straight and pull a navel in towards your spine.

Now lift your hips up off the floor by pressing your feet on the bosu, hold this position and rock your feet forward and back on the dome of bosu.

Rock back and forth for 30 sec to 1 minute

Return to the starting position and repeat for 2nd set of exercise.

Muscles:

Hamstrings

Glute kick back on the bosu:

Come into all your fours where your hands on the floor with shoulder width apart and knees on the dome of bosu. Keep your back straight and draw abs in towards your spine.

Now extend your one leg straight to the hip level and kick straight leg up towards the ceiling.

Lower leg little down and again kick up. Repeat 10 times.

Bring leg back on the bosu and do another 10 reps with left leg.

Muscles:

Gluteus maximus and abs

Kick back on bosu:

Come into all your fours where your hands on the floor with shoulder width apart and knees on the dome of bosu. Keep your back straight and draw abs in towards your spine.

Now raise your one leg up to the hip level by remaining the knee bent, and press the heel against the ceiling.

Lower leg down, without placing leg on bosu repeat 12 times.

Then switch sides and do another 12 reps.

Muscles:

Gluteus maximus, hamstrings and abs

Advanced glute kick on the bosu:

Come into all your fours where your hands on the floor with shoulder width apart and knees on the dome of bosu. Keep your back straight and draw abs in towards your spine.

Now straighten your left arm overhead and extend your right leg straight out to the hip level and kick leg up toward the ceiling.

Lower leg little down and again kick up. Repeat 10 times.

Bring leg back on the bosu and do another 10 reps with left leg straight out and right arm overhead.

Muscles:

Gluteus maximus, abs and shoulders

Bosu burpees:

Place bosu ball with dome side down. Stand facing bosu with feet around hip width apart and arms at your side.

Bend your knees and lower your body down, comes onto deep squat position and hold outer edge of the bosu platform. Hands should be wider shoulder width apart.

Kick your feet back and come onto push up position.

Quickly pull your feet back to the squat position. Immediately from the squat position, stand up, extend your arms overhead and bring a bosu ball over your head and then return to start position and place bosu on the floor. That’s called one rep.

Repeat as fast as possible for around 10-15 reps.

Muscles:

Quadriceps, hamstrings, gluteus maximus, iliopsoas, calves, transversus abdominis, rectus abdominis, pectoralis major, deltoid, triceps, biceps

Advanced bosu burpees:

Place dome side bosu ball up. Stand on the top of bosu ball with feet around hip width apart and arms at your side.

Bend your knees and lower your body down, comes onto squat position and rest your fingers on the bosu in front of toes. Hands should be shoulder width apart.

Kick your feet back and come onto push up position with hands on the bosu.

Quickly pull your feet back to the squat position on the bosu.

Immediately from the squat position, jump up as high as possible, extend your arms overhead and then return to start position and stand on the bosu. That’s called one rep.

Repeat as fast as possible for around 10-15 reps.

Muscles:

Quadriceps, hamstrings, gluteus maximus, iliopsoas, calves, transversus abdominis, rectus abdominis, pectoralis major, deltoid, triceps, biceps

Bosu toe taps:

Place bosu with dome side up. Stand in front of the bosu ball and place right foot toes on the bosu and left foot on the floor.

Bend your left elbow and bring hand in front of the chest and right arm at your side.

Now quickly switch leg by jumping up and tap the bosu with left foot, and switch arm by bending right elbow and placing left arm at your side.

Do as quickly as possible.

Variation: you can circle around the bosu and do quickly toe taping on bosu.

Muscles:

Core and legs

Jack with jump on bosu:

Place dome side bosu up on the floor. Stand 2-3 feet away from bosu with feet together and arms at your side.

Simultaneously jump your body up as high as possible and kick your legs wide outside, and raise your arms overhead with elbows bent slightly and clasp on top of the head as high as possible.

Then immediately bring your arms and legs to the start position.

Then quickly jump on the bosu with one by other foot, and do 2-3 jumps on the bosu by bringing left knee up and then right knee.

Return to the starting position on the floor. Repeat.

Single leg kick back on bosu:

Stand on the dome side bosu and outstretch your arms at the shoulder level.

Now extend your right straight leg back as far as you can.

Pause for 2 sec and return leg back on the bosu.

Repeat with opposite leg. Keep continue alternating leg back and forth.

Muscles:

Gluteus maximus and legs

Bridging on bosu:

Lie on your head, shoulders and upper back on the dome of bosu with knees bent and feet flat on the floor.

Bend your elbows and place your arms at your side.

Now lift your hips off the floor until your thighs are parallel to the floor. Make a straight line from knees to head.

Hold for 30 second and lower your hips down and without touching the floor repeat.

Muscles:

Gluteus, hamstrings, abs and lower back muscles.

Bringing on bosu:

Lie on your head and upper back on the platform of bosu with knees bent and feet flat on the floor. Your feet should be shoulder width apart.

Bend your elbows and place your hands at your waist.

Now lift your hips off the floor until your thighs are parallel to the floor. Make a straight line from knees to head. Keep your abs and gluteus engaged.

Hold for 30 second and lower your hips down and without touching the floor repeat.

Muscles:

Gluteus, hamstrings, abs and lower back muscles.

Squat jump on bosu:

Place dome side bosu up on the floor. Stand behind the bosu ball with feet around hip width apart and rest your arms at your sides.

Now lower your body down by bending your knees into a squat position and extend your arms behind you. Make sure you move your hips back and down, and don’t past your knees beyond toes.

Then jump straight up, landing on the top of bosu with knees bent into a squat position, and extend your arms straight out at your side for balance. Keep your head and upper trunk in single alignment and abs engaged throughout exercise.

Hold for 1 sec and jump your body back to the starting position.

Repeat.

Muscles:

Quadriceps, glutes, abs

Single leg standing with leg kick back:

Stand with a staggered stance, place your left foot on the dome of bosu with left knee bent and right foot on the floor behind you. Outstretch your arms till your shoulders for balance.

Now shift your body weight on your left foot, lean your upper body forward and extend your right leg straight behind you while extending your arms out at the level of shoulder.

Keep your head and back in a single line. Don’t arch your back.

Immediately bring your body back to start position and repeat. Switch side and do other repetitions.

Muscles:

Glutes, abs, lower back and legs

Bosu Squat plus horizontal adduction with resistance band

Attach the middle of the resistance bend to a fixed object at your waist level. Stand on the dome of bosu with back facing the fixed object.

Outstretch your arms at your sides to the chest level; bend your elbows at 45 degree angle with palms facing forward. Hold an either side of the resistance band with each hand.

Now bend your knees and lower your body down into a squat position. As your return to the start position, bring your arms together in front of your chest.

Repeat.

Muscles:

Quadriceps, glutes, hamstrings, core, and pectoralis major, anterior deltoid.

Step over on bosu with dumbbell:

Stand in a staggered stance with left foot on the top of the dome of bosu and right foot behind you on the floor. Rest your arms at your side with a dumbbell in each hand.

Now lower your body down by bending your knees slightly.

Then quickly step over the bosu with right leg and place your right foot in front of bosu on the floor.

Again lower your body down by bending both knees slightly.

Push your body up and bring your right leg back to the starting position.

Repeat with opposite leg. 12-15 reps on each side.

Muscles:

Quadriceps, hamstrings, glutes, and calves.

Back

Plank bosu with single arm dumbbell row

Place the bosu ball dome side up. Come onto plank position by resting your right hand on the top of the dome and left hand to the side of bosu on the floor. Place dumbbell on the floor underneath your left shoulder and hold with the left hand.

Extend your legs out behind you with toes on the floor. Balance your body up on your hands and toes. Hands and feet are wider than shoulder width apart for balance.

Keep your body in a straight line from head to heels. Draw a navel in towards your spine.

Now bend your left elbow and bring a dumbbell at your side of left trunk between your left shoulder and hip with left elbow pointed up.

Lower your arm back to the starting position (by extending the elbow).

Repeat. Switch side and do another rep till your desire goal.

Muscles:

Middle back, abs, back, biceps, pectoralis major, posterior deltoid, latissimus dorsi

Deadlift on bosu:

Place dome side bosu down on the floor. Stand on the platform of the bosu with feet at the outer edge of the platform and extend your arms in front of your thighs.

Now bend your trunk forward from your waist and bring your hands towards the bosu. Bend your knees slightly and keep your back straight.

Return to the starting position and repeat.

Variation: you can add resistance by holding a dumbbell in each hand with palms facing your thighs.

Muscle:

Erector spinae (lower back), hamstrings, gluteus maximus, adductor longus, quadriceps, hamstrings, soleus, lats, traps, middle back, forearm

Bent over Dumbbell row on bosu:

Stand on the platform of the bosu and feet at the outer edge of the platform. Hold dumbbells in both hands and extend your arms in front of your chest with palms facing each other.

Now lean your upper body forward from your waist and bend your knees slightly, so hands come in front of your knees.

Then bend your elbows and bring dumbbells at either side your waist with elbows pointed up.

Bring your arms back to the starting position and repeat.

Muscles:

Latissimus dorsi, trapezius, rhomboids, biceps, deltoid and erector spinae

Bosu ball whole body extension:

Lie down on your stomach on the dome side bosu ball. Raise your straight legs up off the floor.

Straighten your arms overhead with palms facing down.

Now curl your back and lift your head and upper trunk up as high as possible and raise your legs and arms even further more.

Then lower them down to start position and repeat.

Muscles:

Lower back

Bosu ball back extension:

Lie down on your stomach on the dome side bosu ball and feet anchored against a wall. Rest your hands behind your head and elbows pointed out.

Now curl your back and extend your upper body up by pushing your lower abs and hips against the bosu ball. Hold for 1 Sec.

Lower your body down on the starting position and repeat.

Muscles:

Lower back

Variation: Bosu ball back extension:

lie down on your stomach on the dome side bosu. Extend your legs behind you and toes on the floor.

Extend your arms overhead with wider than shoulder width apart, palms facing down on the floor.

Now bring arms and upper body up by pressing your hips against the bosu.

Hold for 1 sec and return to the start position.

Repeat.

Bosu ball superman:

Lie down on your stomach on the dome side bosu ball. Extend your legs behind you, toes on the floor with feet around hip width apart.

Straighten your arms overhead with palms on the floor. Raise your head little higher than hips.

Simultaneously raise your straight right leg up off the floor, lift your left arm up as high as possible. Keep your back straight and pull abs towards your spine.

Bring them down and repeat with opposite leg and arm.

Keep continue alternating arms and legs.

Muscles:

Lower back

Advanced Bosu ball superman:

Come onto all your fours on the dome of bosu, place knees together on the top of bosu and feet off the floor and hands at the front edge of the bosu. Pull abs in towards your spine and keep your back straight.

Now at the same time, straighten your right arm overhead and extend your left leg behind you at the hip level.

Lower them back to the start position and repeat with the opposite side.

Keep continue alternating arms and legs back and forth.

Shoulders and Trapezius

Bosu dumbbell lateral raise with squat:

Place dome surface of the bosu up and stand on the bosu with feet slightly apart. Hold a dumbbell with both hands at your sides.

Bend your knees and lower your body into a squat position. As you lower down, raise your arms out to the side at the shoulder level. Simultaneously, push yourself back to start position and lower your arms at your sides.

Repeat.

Muscles:

Middle deltoid, trapezius, anterior deltoid, serratus anterior, supraspinatus, abs and back, quadriceps, glutes and hamstrings

Single leg overhead dumbbell press:

Stand on your right leg on the dome of bosu. Bend your left knee and bring your left foot behind you.

Now hold a dumbbell in each hand, bend elbows at your side and bring dumbbells at either side of your head. Palms are facing forward.

Now balance your body on right leg and extend your arms overhead, hold for 1 sec and return to the start position and repeat 10 times.

Switch leg and do another 10 reps.

Muscles:

Quadriceps, adductor magnus, hamstrings and calf muscles

Anterior deltoid, Triceps, trapezius, medial deltoid, biceps, levator scapulae, serratus anterior, rotator cuff muscles,

Squat with overhead dumbbell press on bosu:

Place flat surface of the bosu up. Stand on the platform of the bosu ball with feet wider than shoulder width apart.

Hold a dumbbell in each hand and extend your arms in front of your chest.

Now bend your knees and lower your body down until your thighs are parallel to the floor, and bring your arms towards the floor between your legs.

As you return to the start position by extending your legs, straighten your arms overhead. Lower your arms back to start position and repeat 10 times.

Switch sides and do another 10 reps.

Muscles:

Gluteus, maximus, quadriceps, hamstrings and erector spinae, transversus abdominis, gluteus medius/minimus, hip adductors and calf muscles.

Anterior deltoid, Triceps, trapezius, medial deltoid, biceps, levator scapulae, serratus anterior, rotator cuff muscles,

Dumbbell Lateral raise on bosu:

Place dome side bosu up. Stand on the bosu ball with feet around hip width apart and hold a dumbbell with each hand at your sides, palms facing in towards your thighs.

Now straighten your arms out to your sides till your shoulder level.

Return to the starting position and repeat.

Muscles:

Deltoid, trapezius, supraspinatus, serratus anterior

Bosu Squat plus horizontal adduction with resistance band

Attach the middle of the resistance bend to a fixed object at your waist level. Stand on the dome of bosu with back facing the fixed object.

Outstretch your arms at your sides to the chest level; bend your elbows at 45 degree angle with palms facing forward. Hold an either side of the resistance band with each hand.

Now bend your knees and lower your body down into a squat position. As your return to the start position, bring your arms together in front of your chest.

Repeat.

Muscles:

Quadriceps, glutes, hamstrings, core, and pectoralis major, anterior deltoid.

Kneeling on bosu with shoulder press:

Kneel down on the dome of the bosu. Outstretch your arms at your shoulder level and bend your elbows at 90 degree angle.

Hold a dumbbell with each hand with palms facing forward.

Now extend your arms overhead, hold for 1 sec and lower your arms back to start position and repeat.

Muscles:

Deltoids, triceps

Bosu Bent Over dumbbell rear lateral raises:

Stand with feet around shoulder width apart on the dome of bosu. Lean forward from your hips and slightly bend your knees. Keep your back straight.

Grab a dumbbell in each hand and hold them in front of your lower leg with palms facing to each other.

Now slowly lift dumbbells out to the side till the shoulder level and bring back to the start position.

Repeat.

Muscles:

Middle deltoid, posterior deltoid, trapezius, rhomboids, infraspinatus, teres minor.

Squat with dumbbell rear fly on bosu:

Stand on the dome of the bosu. Hold dumbbells in both hands and extend them in front of your chest.

Bend your knees and lower your body down into a squat position and your arms come in front of your lower thighs.

Hold this position and extend your arms out at your sides to the shoulder level, hold for 1 sec and return your arms back to start position and repeat.

Muscles:

Gluteus, maximus, quadriceps, hamstrings and erector spinae, transversus abdominis, gluteus medius/minimus, hip adductors and calf muscles.

Posterior deltoid, latissimus dorsi, rhomboids, trapezius

Lunges with lateral raise:

Stand in front of the dome of bosu with right leg on the bosu and left leg behind you. hold a dumbbell in each hand and rest them at the side of body.

Now bend your knees and come into lunge position. as you come into lunge position, raise your arms out at the level of shoulder.

Hold for 1 sec and return to the starting position.

Repeat 10-12 times

Switch side and repeat.

Biceps and Triceps

Biceps curl on bosu:

Place a bosu ball, flat platform down on the floor.

Stand on the top of bosu with feet slightly apart.

Grab a dumbbell in each hand at your sides.

Now bend your elbows and bring dumbbells towards your shoulders.

Repeat 12 times.

Single leg Biceps curl on bosu:

Stand on the dome side bosu. Hold dumbbell with both hands at your sides.

Tap your one leg out off the bosu. Now bend your elbows and bring dumbbells towards in front of your shoulders.

Return arms back to start position and repeat 10 times.

Switch sides and tap your opposite leg out and do another 10 reps.

Muscles:

Biceps, legs and core muscles

Kneeling biceps curls:

Kneel down on the dome of bosu. Rest your arms at your sides.

Hold a dumbbell with each hand with palms facing forward.

Now bend your elbows and bring dumbbells towards your shoulders.

Hold for 1 sec and lower your arms back to the starting position. Repeat.

Muscles:

Biceps

Triceps dip on bosu:

Sit on the dome side bosu; bend your knees and feet flat on the floor. Rest your hands at either side of your hips on the bosu with fingers pointed forward.

Slide your hips forward off the bosu and balance your body on your hands and heels. Elbows should be straight.

Now slowly lower your body down towards the floor by bending your elbows without touching the floor. Keep your back straight.

Press your body back up to the starting position by extending your elbows.

Repeat 12-15 times.

Muscles:

Triceps

Variation Triceps dip on bosu:

Place a dome side bosu down on the floor. Sit in front of the bosu, knees bent and feet on the floor. Hold an either side of the flat surface of the bosu with elbows bent.

Now lift your hips off the floor by extending your elbows. Make sure you target your triceps only.

Lower your body down near the floor by bending your elbows.

Return to the start position by extending your elbows. Repeat 12 times.

Single leg bosu triceps dips:

Sit on the dome side bosu; straighten your legs in front of you and heels on the floor. Rest your hands at either side of your hips with fingers pointed forward.

Raise your right straight leg up off the floor. Slide your hips forward off the bosu and balance your body on your hands and left heel. Elbows should be straight.

Now slowly lower your body down towards the floor by bending your elbows without touching the floor. Keep your back straight.

Press your body back up to the starting position by extending your elbows. Repeat 12-15 times.

Switch side and do another 12-15 reps.

Bosu triceps dips with bench:

Set a bench and bosu at your leg length with dome side up on the floor.

Sit on the bench facing the bosu ball. Rest your hands at either side of your hips at shoulder width apart.

Place your heels on the top of bosu with feet slightly apart.

Slide your butt forward off the bench and balance your body on your hands and heels.

Now lower your body down towards the floor by bending your elbows.

Return to the starting position by extending your elbows. Make sure you maintain good posture.

Repeat 12 times.

Bosu triceps dips with hand to toe touch:

Sit in front of bosu on the floor and slightly lean your upper torso back on the bosu. Bend your knees and place your feet flat on the floor.

Rest your hands behind you on the dome of bosu with fingertips pointed towards your hips. Slightly bend your elbows.

Lift your body off the floor by extending your elbows. This is your starting position.

Now at the same time, lift your right hand off the bosu and left foot off the floor, and bring them towards each other at the midline and touch your right hand to left toes while keeping knee bent.

Lower them down to the starting position and repeat 10 times.

Switch side and repeat.

Muscles:

Triceps, anterior deltoid, pectoralis major, pectoralis minor, rhomboids, trapezius, levator scapulae, latissimus dorsi, biceps, obliques, rectus abdominis, iliopsoas, hamstrings,

Single leg overhead triceps kick:

Stand on your right leg with right foot on the dome of bosu. Bend your left knee and bring left foot behind you. Keep your body in good posture.

Hold a dumbbell with each hand and extend your arms overhead with palms facing each other.

Now bend your elbows and bring dumbbells behind your head.

Then extend your arms straight and repeat till your desire goal.

Muscles:

Triceps, core and legs muscles

Standing bent over dumbbell extension on bosu

Stand with feet around hip width apart or feet togetheron the dome of bosu. Lean your body from your waist and slightly bend your knees.

Hold a dumbbell in both hands at the side of body with palms facing you.

Make sure you keep your back straight and aligned with your head.

Bend your elbows at 90 degree angle and keep your upper arms at sides of your body, in aligned with your trunk.

Slowly straighten your elbows and bring dumbbells at the side of back hips. Make sure you only move your forearm without moving your upper arm.

Straighten your elbows and come back to start position. Repeat.

Muscles:

Hamstrings, glutes, abs, adductor longus, lower back, biceps and triceps.