Issue 100
April 2013
Take your S&C to the next level by venturing over to the ‘dark side’ of the Bosu for improved power, balance and fitness
One of the very best ways to improve balanace whilst blasting your cardio is by using the under-used Bosu ball and coming over to the ‘dark side.’ And before you start imagining performing your training drills with Star Wars’ own Dr Evil, Darth Vader, let me explain that when I say dark side I mean the flat side of the Bosu.
This is the side you will see that says ‘not recommended to stand on.’ Well in this case warnings are for weaklings, and believe me standing and working on the flat side of the Bosu will give you a whole new found understanding of this awesome bit of kit – especially if you are training fighters or elite athletes.
After all, I’m sure it’s ‘not recommended’ to get in a ring and get punched in the face either - but people do it, and love it. And likewise, I’m sure it’s ‘not recommended’ to sprint all out without warming up either, but people still do that too.
So here are my recommendations if you have a Bosu not only to improve your balance, but to also gain the same benefit as many fighters I trained. I recommend you try the bubble side up first for the exercise then, if you choose, come to the ‘dark side’ for an altogether different workout experience.
These drills can be performed in a circuit fashion so try to take as little a break between each exercise as you can. What I would suggest is 20 reps or 30 seconds for each exercise.
Have fun, and remember, it’s fun to come over to the dark side once in a while.
FIGHTERS ONLY BACK BOSU WORKOUT
Bosu Squats
Simply stand on the Bosu and squat as low as you can go.
Bosu pummeling
Stand facing a partner with both of you standing on Bosu’s and work your pummels.
Power Jumps
Stand in front of the Bosu and spring forward onto the bubble side to start.
Band Smack downs Bosu style
Using a resistance band, stand on top of the Bosu and pull the bands down to the side of your thighs.
Bosu Push-up step-ups
From a push-up position, step one hand up and then the other on top of the bubble.
Bosu Lunges
Step forward and land on the Bosu with your front foot as you lower your back knee to the ground.
Squat to Rows on Bosu
Stand on a Bosu, squat down and as you come up perform a row.
Standing one legged punching on a bosu
This is a challenge on even the bubble side. Stand on foot with the bands behind you and alternate punching forward.
Horse crawl on the Bosu
This is a challenge on even the bubble side. Stand on foot with the bands behind you and alternate punching forward.
BJJ Smearing Bosu style
Lie on your belly and work moving clockwise and counterclockwise around the Bosu, trying to touch the ground as little as possible.
Med ball chest pass on the Bosu
Find a wall, or partner, and stand on the Bosu and chest pass it back and forwards.
Sky Dive
Lie on your belly and raise your arms and legs off the Bosu at the same time.
Med ball Bosu smashes
Kneel on the Bosu and pick up a med ball and smash it on the floor.
Ski rocks
Stand on the Bosu in a squat position and rock it from side to side.
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