Workout of the Week 3 - Bosu Ball

Watch as Shane demos the Workout of the Week with a Bosu Ball, available at all World Health locations. Make sure to ask a trainer if you have any questions about working out with the Bosu Ball.

Bosu Ball - Get Up Get Down

Stand on the floor in front of the dome, about 12 inches away from the platform.
Keep the feet about hip width apart.
Maintain good, upright posture and neutral spinal alignment.

Movement :
Flex the hips and knees, performing a squat movement.
Lower the glutes all the way down to seated on top of the dome.
Contract or brace the abdominals and slightly lean the upper body back while extending the knees and legs straight out.
Keep the heels on the floor for more support or lift the feet in the air for greater challenge.
Pause and hold the position.
Simultaneously bring the feet back in toward the platform and bring the trunk back into neutral seated position.
Press into the feet, lifting back up to standing.
Perform eight to 20 repetitions to fatigue.

Lunge Forward/Back Bosu Ball

Stand on the floor facing the dome, approximately 24 inches from the edge of the platform.
Place the feet hip width apart with the toes pointing straight ahead.
Hold a dumbbell in each hand and allow the arms to hang naturally at the sides.

Movement :
Step forward with one leg and center that foot on top of the dome.
Slowly flex the knees to a maximum depth of 90 degrees of flexion.
Allow the heel of the rear foot to lift, so that the ball of the foot is in contact with the floor.
Pause at the end of the movement.
Then press off the dome with the front leg and step backward into a reverse lunge on the floor.
Press off the floor with the back leg and return to the starting position.
Repeat the lunge with the other leg.
Perform eight to 20 repetitions to fatigue, alternating sides

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Sports

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