HIIT Bosu Workout

by | Feb 19, 2016 | Members, Weighted Workouts | 50 comments

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A requested workout I was seriously pumped to do. I love this piece of equipment, so if you have one too, dust it off and go crazy with me. If not, you’re still going to get a kickass workout – You only need one modification to do without a ball. Let’s do this!

What you will need:

Bosu ball if you have one (but not necessary) set of weights

Warm-Up:

3 minutes jump rope

Workout: Today, you will be doing each of the exercises in a row for 50 seconds of work and 10 seconds off, for a total of 6 sets each. This makes your workout with the warm-up included 27 minutes!

Lateral jumps over the ball – With one foot on the ball and the other on the ground, jump up and over the bosu powering off of the foot on the ball. Make sure you and low and soft on those knees.
Modification: Do side to side jumps balancing on the foot you land on. Check video for a demo.
Burpees w/ Bosu lift – Holding the ball, complete a burpee and then instead of jumping it up, simply lift the ball above your head for a shoulder and upper back contraction.
Modification: If you don’t have a ball, do a jump when you come up instead of lifting something.
Thread the needle – Holding a plank on or off the ball, alternate bringing your knees in towards your chest and then twisting and kicking them off to the side. AMAZING abdominal workout.
NOTE: Make sure your body stays directly over top of the ball! It makes a big difference in your abs!! If done properly your shoulders should be burning.
Squat w/ shoulder press on ball – Resting the weights on top of your shoulders, balance on top of the soft side of the ball and come down into a squat. From here come up out of your squat and push the weights above your head. Obviously you can do this off the ball, and if you do, move a little faster because you won’t be fighting with balance.

Complete these 6 times through for a killer sweat session – holy shit!!

Cool Down/Stretching

Complete 5-10 minutes of nice gentle stretching.

Get sweaxy!
Ashley Dale Grant

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50 Comments

Leslie Barton on February 19, 2016 at 6:10 am

Done ..great workout
Reply
- Ashley Dale Grant on February 19, 2016 at 1:03 pm
  
  Glad you liked the change!
Patricia Best on February 19, 2016 at 6:12 am

Omg I’m dying….but feel great?!?! Lol great Friday workout!
Reply
- Ashley Dale Grant on February 19, 2016 at 1:03 pm
  
  Perfect! You recovered from your “bad” workout and locked this one down! Happy Friday!
Joelle LaRonde on February 19, 2016 at 6:42 am

Well that was a sweaty one…especially when the heat turned on in the basement! haha
Reply
- Ashley Dale Grant on February 19, 2016 at 1:04 pm
  
  I’d say! Screw how yoga…hot boot camp is the new trend lol . Awesome work Joelle! Happy Friday!
Krysta Dudley on February 19, 2016 at 9:57 am

Super sweaty! Thread the Needle was hard today – we did them in MommyFit on Wednesday. TGIF thanks Ash!
Reply
- Ashley Dale Grant on February 19, 2016 at 1:05 pm
  
  Double whammy! You’re killing it Krysta! Enjoy your weekend!
Antonia Frise on February 19, 2016 at 10:31 am

Having an off day but made it through 4 sets! Tomorrow is a new day!
Reply
- Ashley Dale Grant on February 19, 2016 at 1:06 pm
  
  I love the attitude! You’ve been very consistent and awesome since you started…it’s ok to have an off day. Enjoy your weekend!
Kaitlin Keefer on February 19, 2016 at 5:46 pm

Sweaty start to the weekend – happy Friday!
Reply
- Ashley Dale Grant on February 19, 2016 at 7:11 pm
  
  Right back at you gf!
Kathy Bekas on February 19, 2016 at 6:09 pm

Omg 4th workout in a row. Got a busy weekend ahead but had to accomplish my goal for the week. Thanks Ash!
Reply
- Ashley Dale Grant on February 19, 2016 at 7:11 pm
  
  Omg is right! Nice work Kathy, I’m super impressed. Enjoy your weekend!
Nicky Burns on February 19, 2016 at 7:03 pm

Wow! Great one. Hit my three this week as well as jogging on my off days. Back in it :)
Reply
- Ashley Dale Grant on February 19, 2016 at 7:12 pm
  
  Wow look at you coming back with a vengeance! Awesome work Nicky. Enjoy your weekend!
Kyla Thistle on February 19, 2016 at 7:04 pm

Who requested BOSU???? Killer workout. And glad I got to blow the dust off my BOSU!
Reply
- Ashley Dale Grant on February 19, 2016 at 7:13 pm
  
  Haha right!? So glad you liked it and got to dust the good old bosu off!
Kelsey Bartlett on February 19, 2016 at 7:15 pm

That was a tough sweaty one, especially the thread the needle! Thanks Ash.
Reply
- Ashley Dale Grant on February 19, 2016 at 7:17 pm
  
  Definitely! Bosu or not…that ones an ass kicker! Great job Kelsey. Have a great night.
Ashley Klatt on February 19, 2016 at 8:11 pm

I felt that one! I don’t have a Bosu so I used a Ugi instead :)
Reply
- Ashley Dale Grant on February 19, 2016 at 8:26 pm
  
  Perfect alternative! Good call ;)
Kristin Goodwin on February 19, 2016 at 9:20 pm

This was killer even without the Bosu!
Reply
- Ashley Dale Grant on February 20, 2016 at 1:33 pm
  
  I don’t doubt it for a second!! Love your Friday night workouts Kristin – what a way to wrap up your week!
Catrina on February 20, 2016 at 8:27 am

That was really intense, and I didn’t even have a bosu ball! The last set was a little messy but I finished.
Reply
- Ashley Dale Grant on February 20, 2016 at 1:33 pm
  
  Hey that just means it really kicked your ass and I love that!! It’s good if you’re struggling by the end!
Jackie Dixon on February 20, 2016 at 11:01 am

I love BOSU workouts! They are really great for my knees! I could only get 7 or 8 burpees done each time and never got through whole 50 sec of thread the needle but loved all of the exercises and the instructions on proper form. Thank you! Very sweaty.
Reply
- Ashley Dale Grant on February 20, 2016 at 1:35 pm
  
  My pleasure Jackie! This is a great workout for you to come back to if you’re needing a workout that’s easier on your knees. Glad you enjoyed it!!
Chantal Doucet on February 20, 2016 at 11:24 am

Done
Reply
- Ashley Dale Grant on February 20, 2016 at 1:35 pm
  
  Sweet Jesus look at you go girlfriend!! 4 this week…love it!!
Patricia Patricia on February 20, 2016 at 12:07 pm

Wow I stink again lol. Used the ugi for some. Killer. Ty Ash
Reply
- Ashley Dale Grant on February 20, 2016 at 1:35 pm
  
  Haha yes stinky is a great sign! Good work with the Ugi Pat!! Have a kick ass day!
Leslie Sansom on February 20, 2016 at 1:10 pm

Wow! Tried 10lb weights but had to drop down to 7.5 half way through, I will have to come back to this one! Fantastic!
Reply
- Ashley Dale Grant on February 20, 2016 at 1:36 pm
  
  Yahoo!! Love that you have options to start on the heavier side and then go down in weights if need be…great way to build strength!! Awesome work Leslie – hope you’re having a fantastic weekend ;)
Jennifer Wiggans on February 20, 2016 at 3:06 pm

Honestly I wasn’t sure I wanted to do this one when I checked it out yesterday BUT so glad I did!!! Sweaty mess:)
Reply
- Ashley Dale Grant on February 21, 2016 at 5:23 pm
  
  Amazing! Glad to hear it ;)
Heather Byers on February 20, 2016 at 3:21 pm

Wow! Done! Sweaty indeed!
Reply
- Ashley Dale Grant on February 21, 2016 at 5:24 pm
  
  👌
Claire Holland on February 20, 2016 at 5:23 pm

WOW. This really kicked my ass. I almost want to go and buy a BOSU and try the video again. Thanks Ash :)
Reply
- Ashley Dale Grant on February 21, 2016 at 5:24 pm
  
  It’s a dandy! Look on kijiji
Kate Stock on February 21, 2016 at 3:09 pm

After a week filled with significant injuries and no exercising of any form this kicked my ass!!! Can’t breath, kinda wanna vomit and fully soaked!!! Thanks
Reply
- Ashley Dale Grant on February 21, 2016 at 5:25 pm
  
  Oh wow yes this is a tough one after a week off…nice work Kate! Don’t want you puking but freaking love that you pushed!
Angelika Henning on February 21, 2016 at 3:10 pm

Holy shit even without the boss!
Reply
- Ashley Dale Grant on February 21, 2016 at 5:25 pm
  
  Right!?
Ashley Gabel on February 21, 2016 at 4:26 pm

Holly sweaty. Loved it :)
Reply
- Ashley Dale Grant on February 21, 2016 at 5:26 pm
  
  So happy you could dust off your ball and sweat with me!
Kim Judd on February 23, 2016 at 12:17 pm

Done ..
Reply
- Ashley Dale Grant on February 24, 2016 at 8:33 am
  
  👍
April Patch on March 6, 2016 at 8:10 pm

All caught up! Sweaty mess!
Reply
- Ashley Dale Grant on March 7, 2016 at 6:13 pm
  
  So pumped you hit all your goals for the week!!

HIIT Bosu Workout

50 Comments

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