Bosu Burn

by Nicole Maryse | Aug 14, 2017 | Body Weight Workouts, Members, Weighted Workouts, Workouts | 34 comments

[bookmark]

I just love my Bosu though if you don’t have one you can use a stepper, your Ugi, some pillows or nothing at all! This video is a little dark it looked ok on my camera but I should have closed the shutters. It won’t affect the sweatiness of this 18 minute burner!

What you will need:

Just your sexy self + Bosu or Ugi or Stepper

Warm-Up:

Jumping Rope + Squat and Open + Squat with Side Reach

Workout: 50/10 3x through

Squat Jumps– Stand behind the Bosu and then jump landing low in your knees then jump back off landing low in your legs. The low landing is really what will keep you stable on the Bosu when you land on it, it’s also super gentle on your knees, hips and ankles.
Modification: You can step on and off the Bosu getting into a low squat after you step on and off. If you don’t have a Bosu then you can jump squat, squat, touch your bum to your Ugi and then jump or stand out of it.
Off Balance Push-Ups– Get on to your knees with one hand on the ground and one hand in the centre of the Bosu. Drop your chest down between your hands making sure the side of your body slides against the Bosu. As you push yourself up pop over to the other side. Alternate each rep.
Modification: If you can’t push up then you are welcome to pick the bosu up and press it out, up, curl it, lay on your back and press it. I want those arms working!

Off Balance Lunges –Right Side– Place your right foot on the Bosu and lower through your left knee so you don’t follow the forward momentum. As you stand up out of the lunge pop up and off the Bosu and back to standing. Step forward again with the right foot for a lunge. Stick with the right foot the whole time.
Modification: You can also do stationary lunges here using the Bosu or not. You can also place your foot on your Ugi/Step etc and pulse through this. I don’t recommend popping up as the Ugi may slide away from you. If lunging bothers your knees you’re welcome to do an off balance squat with one foot placed in the center of the Bosu and squat low. Switch sides just as you would for these lunges
NOTE: I don’t know if you need it as my butt was on fire for days but you’re welcome to do these lunges with weights at your sides.

Off Balance Lunges –Left Side– Same as above just other side
Bosu Plank Variation– Flip the Bosu over and get into low plank. I like to grab the front edges of the Bosu. Make sure your shoulders and elbows are in line. You can do this move from your toes, knees or even extend one leg out at a time. It’s a great half way point between knees and toes. Make sure your hips don’t move. For each round you will do the following:
- 1^st Time Through: Drop your hands forward and then back to create a rocking motion.
- 2^nd Time Through: Only moving through your shoulders drop one elbow at a time so you rock side to side
- 3^rd Time Through: You are going to circle the ball in one direction for half the time and then the other direction for the second half. You are basically combining the first two moves.

Cool Down/Stretching

Complete 5-10 minutes of nice gentle stretching.

High Fives For Sweaxy Times!
Nicole

[et_pb_blog_extras blog_layout="block_extended" posts_number="3" include_categories="273,280" excerpt_length="90" show_categories="off" _builder_version="3.20.2"][/et_pb_blog_extras]

34 Comments

Rita Campbell on August 14, 2017 at 10:05 am

Perfect Monday workout…short and powerful!
Reply
- Nicole Maryse on August 14, 2017 at 5:22 pm
  
  Wicked start to your week Rita!
esudds on August 14, 2017 at 10:05 am

Thanks Nicole! I don’t have a bosu, but it was a great workout without one! :)
Reply
- Nicole Maryse on August 14, 2017 at 5:22 pm
  
  Totally! It’s easy to modify this workout to fit what you do have at home, or just do the regular version of the workout :)
Ashsavage on August 14, 2017 at 11:45 am

sweaxy
Reply
- Nicole Maryse on August 14, 2017 at 5:22 pm
  
  yeah momma!
Angelika Henning on August 14, 2017 at 1:19 pm

Great workout
I don’t have a body but still felt it!
Reply
- Nicole Maryse on August 14, 2017 at 5:23 pm
  
  I dunno lady, I’m pretty sure you have a rockin’ body! :p
Patricia Best on August 14, 2017 at 2:02 pm

My legs felt that for sure! Awesome!
Reply
- Nicole Maryse on August 14, 2017 at 5:23 pm
  
  Oh hells yeah they did!!
Jackie Dixon on August 14, 2017 at 3:02 pm

Thank you for that one. I love BOSU workouts. Still having trouble with right knee so lunges were tough on the one side but they got better once warmed up and I stretched a bit. Good and sweaty, too.
Reply
- Nicole Maryse on August 14, 2017 at 5:24 pm
  
  Have you tried rolling your legs out Jackie? You could have a super tight IT band which is usually a big culprit with knee pain or discomfort with lunges. Especially if it feels better once its more warmed up and stretched.
Lisa Zapfe on August 14, 2017 at 5:15 pm

loved utilizing my boss!!! thank you!!!
Reply
- Nicole Maryse on August 14, 2017 at 5:25 pm
  
  I love that you refer to your bosu as your boss and do not even tell me that was autocorrect because it’s way cooler this way :)
Kyla Thistle on August 14, 2017 at 7:41 pm

Love being able to use the BOSU! But now I love that I’m all done :)
Reply
- Nicole Maryse on August 15, 2017 at 10:58 am
  
  Me too and I sadly forget about it for the online workouts. I will change that moving forward don’t you worry :) You’re love can flourish!
Patricia C on August 14, 2017 at 8:12 pm

Great workout. Used my ugi legs ate jelly. Ty Nicole.
Reply
- Nicole Maryse on August 15, 2017 at 10:58 am
  
  What kind of jelly? Strawberry is my fav :)
  
  Great work girlly!
Jennifer Wiggans on August 15, 2017 at 4:40 pm

That’s was a good one !
Reply
- Nicole Maryse on August 16, 2017 at 9:32 am
  
  Well done lady!
Sarah Austin on August 15, 2017 at 6:49 pm

No BOSU but still had a great sweaty workout! Used my Ugi Ball for the planks. Thanks Nicole!
Reply
- Nicole Maryse on August 16, 2017 at 9:32 am
  
  Perfect modification for it lady!
goodwink on August 16, 2017 at 8:57 pm

Good even without the bosu!
Reply
- Nicole Maryse on August 17, 2017 at 6:34 am
  
  Totally! Well done lady!!
Kim Judd on August 17, 2017 at 10:14 am

Done for another day ?
Reply
- Nicole Maryse on August 18, 2017 at 10:12 am
  
  Atta girl!
Ashley Gabel on August 17, 2017 at 8:11 pm

Loved using my bosu I dont use it enough. Thanks Nicole
Reply
- Nicole Maryse on August 18, 2017 at 10:12 am
  
  I feel the same way. I may bring that bad boy in a little more :)
Joelle LaRonde on August 18, 2017 at 9:56 am

AMAZING!!!
Reply
- Nicole Maryse on August 18, 2017 at 10:13 am
  
  Yes. Yes you are!
April Patch on August 23, 2017 at 7:44 pm

Better late than never! Finished just in time to add the Wednesday live video shortly. Workouts are killing me this month lol
Reply
- Nicole Maryse on August 24, 2017 at 7:21 am
  
  Rock star!
Amber Ashton on August 24, 2017 at 7:53 pm

Love the off balance moves! Done! Thanks Nicole!
Reply
- Nicole Maryse on August 26, 2017 at 4:59 am
  
  You can learn a lot about your balance with the bosu eh?!

Bosu Burn

34 Comments

Submit a Comment Cancel reply