How to Get Owned By Half a Circle

… or how to get owned by half a sphere?

Enter… the BOSU BALL:

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Okay. I realized that I haven’t doodled in a LONG time. These drawings are just not cutting it… I was too proud to use a pencil… but now I realize it would have been nice to erase it and try it again.

Anyways, those three workouts are awesome for doing plyometrics (jump training) and really working up your cardiorespiratory fitness.

BURPEES with a Bosu ball? You best believe that will work everything from head to toe.

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K. I had Michael take some pictures of me demonstrating the moves (though those sweet pictures I drew are probably more than enough. Ha, I joke).

Burpees:

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Then come back down and repeat (I did 25 reps per set… because that’s how old I am).

Next? Some Crunch-and-get-ups:

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25 reps of those, and then I moved on to some push-ups:

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(I did 25 push-ups per set… but they were all on the knees, haha. I wasn’t able to go low enough when I did them on my feet. One day, I’ll do it all on my feet).

Then some squat jumps:

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After 25 reps, then 25 reps of mountain climbers (do both sides to equal one rep).

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Then move on to… whatever these are called (up-up-down-down?):

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I did 13 one each side (right-leading for 13 reps, then left-leading for 13).

Follow with some side-to-side jumps:

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^You do a hop-skip type thing over the ball to switch to the other side. Do right-and-left to equal one rep (x25 reps… or however many you want).

Next, 25 reps of in-and-outs:

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And finally, Push-ups with overhead clap:

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You best believe I did those ones on my knees (also 25 reps).

I did a 5 minute warm-up, and then did these exercises for 3 sets (with 25 reps each). I was done with it all after 52 minutes! You take breaks as you need, and should probably start with less reps in the beginning.

There you have it… a workout where you will get pwned with only half the ball!

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I tried to mix them up with a cardio one (burpee, side-to-side, jump squat), strength one (push-uppy ones), and a core one (in-and-out, crunch-and-get-up)… just to be sure to give my wrists a break in between exercises.

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[*Edited to add*: Reminder… I am not a certified personal trainer. Please consult a physician before starting any new exercise program, and do these at your own risk. The Bosu ball is pretty darn wobbly, so don’t throw yourself at it if you’re extremely unbalanced, mmkay?]

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Looking at these pictures, I’m a little sad that the definition in my arms is gone :(. Been indulging in a few too many desserts, I guess. Oh, well. I can use the extra insulation for the colder months… except NorCal has been in the 50’s and 60’s these days, haha.

Ever done a Bosu ball workout?

Favorite piece of workout/exercise equipment you have at your home?

5 responses to “How to Get Owned By Half a Circle

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