30-minute Bosu Circuit Workout

Published Friday, June 14, 2019 3:00 pm

Only have half an hour and need a full body workout? Grab a Bosu and follow along. The Bosu is a great tool to improve balance and challenge the core. Plus, it’s soft on joints.

This circuit workout features strengthening exercises along with cardio bursts to keep your heart pumping. Complete each exercise in the order below and give yourself 15 seconds rest in between to transition. Repeat the circuit three times.

Plank - 1 minute 

The plank is one of the best exercises for building core strength. Adding the Bosu makes this move even more effective. Flip the Bosu so the flat side is facing up. Be sure to keep your head above your fingertips. Squeeze your glutes and pull your belly button into your spine. Be sure your head is positioned slightly looking forward. Modify by placing your knees on the ground for more stability. If you’re looking for more of a challenge, plank with a single leg for 30 seconds and switch to the other leg.

Push-ups - 45 seconds

Strengthen your chest and triceps with Bosu push-ups. Make sure to keep your head above your fingertips in plank form. Squeeze your glutes and bend your elbows. Allow your chest to touch the Bosu, keeping your head slightly tilted forward. Push into full extension. To modify, drop your knees. To make this move more challenging, lift one leg as you perform push-ups and switch halfway through.

Burpees with Shoulder Press - 45 seconds 

It’s time for your first cardio burst. Place your hands on the Bosu. Jump back into a plank position, keeping your head above your fingertips. Jump forward. Stand and push the Bosu above your head. Modify by stepping back instead of jumping back. You can also remove the shoulder press as a modification.

Dumbbell Rows - 45 seconds each side

Time to work your upper back. Kneel on the Bosu, keeping your feet off of the ground. Once you find your balance, keep one hand on the Bosu as the other hand pulls the dumbbell toward the ceiling. Keep your elbow close to your body. Switch sides and repeat with your other arm. Modify by placing your feet on the ground for stabilization.

Mountain Climbers - 45 seconds

For your next cardio burst, place your hands on the Bosu and step back into a plank position with your head slightly facing forward and above your fingertips. Bend one knee toward your chest and quickly alternate knees. Modify by slowing down. Make it more challenging by adding a twist.

Dumbbell Squat/Curl/Press - 45 seconds

This next move strengthens your quads, hamstrings, glutes, biceps, and shoulders. Stand on top of the Bosu with your feet hip-width apart. With dumbbells in hand, sit back into a squat trying to get down to a 90-degree angle. Keep your chest up high, stand, and fully extend your legs. Curl your dumbbells to your shoulders and then straighten your arms above your head. Modify with lighter weights. For more of a challenge, do this exercise with a single leg and single arm.

Over the top touches - 45 seconds

Perform your next cardio burst in a lateral plane of motion. Stand next to the Bosu with both feet on the ground. Place one foot on the Bosu and reach the opposite hand to the opposite foot, crossing over the body. Jump over the Bosu, switching feet and hands.

Dumbbell Tricep Skull Crushers with Hip Bridge (Supine Tricep Extensions) - 45 seconds

The last move in the circuit focuses on strengthening your triceps. Lie with your shoulders on the Bosu and face the ceiling. Keep your feet hip-width apart. Squeeze your glutes up until your shoulder, hip, and knee are in a perfect line. Extend your arms straight out from your shoulder, keeping your elbows pointed toward your knees and palms facing one another. Bend your elbows bringing your dumbbells next to your ears and straighten your arms back to full extension. For more of a challenge, do a single leg hip bridge.

Give yourself 15 seconds rest and begin the circuit from the top. Repeat the entire circuit three times. Stretch when you complete the full three circuits.

Interested in more workouts like this? Email katie@nojcc.org to make a request. See you at the gym!

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