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Bosu Ball

The document provides instructions for a BOSU ball workout that targets five fitness components: acclimation, cardio, heart rate, muscular strength and endurance, and flexibility. The workout begins with acclimation exercises like walking and balancing on the BOSU ball. This is followed by a cardio circuit done twice that includes exercises like step ups, lunges, and squats. Next, heart rate is measured before completing exercises for muscular strength and endurance such as deadlifts, rows, and pushups on the ball. The workout ends with static stretches done while seated on the ball.

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979 views2 pages

Bosu Ball

The document provides instructions for a BOSU ball workout that targets five fitness components: acclimation, cardio, heart rate, muscular strength and endurance, and flexibility. The workout begins with acclimation exercises like walking and balancing on the BOSU ball. This is followed by a cardio circuit done twice that includes exercises like step ups, lunges, and squats. Next, heart rate is measured before completing exercises for muscular strength and endurance such as deadlifts, rows, and pushups on the ball. The workout ends with static stretches done while seated on the ball.

Uploaded by

api-273089474
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd

BOSU Ball

Beginning Activity

What you can do with a BOSU ball


Why should you use a BOSU ball
5 fitness components and how you can do them with BOSU
Creator
o Improve Fitness

Acclimate

Acclimate (Importance)
Walk on ball
o Push in
Bring leg up to balance
Squat
o Touch outer part of knee
o Touch outer part of ankle
Standing tall, watch fingers side to side (Balance)
Hands over Head (Balance)

Warm- Up (Start Music)

March off ball


Wide March off ball
Wide march with leg lift
Karaoke left to right
o Pick up leg and clap
Elbow to thigh
Lunge Hamstring standing hamstring on ball Side stretch palms together

Cardio (Elevate HR)

Circuit Twice (lead foot change)


o Step Ups (R L R L)
Run up
Jump up
o Lead with right foot, bring left foot up as high knee, down back off ball
o Lunge
o Jog
SWITCH LEAD FOOT FOR NEXT CIRCUIT
2 foot hop
Skier
3 Hop Squat and stick
2 foot hop

Skier
Two hop skier
3 hop squat and stick

Walk in circle
Find pulse for 6 seconds (time efficient and easy math)
Body bar MEN blue purple green WOMEN red and orange

HR

Muscular Strength and Endurance


Deadlift Reverse Curl Shoulderpress
Bent over Row
Upright row
FLIP BALL OVER AND SQUAT
Pushup on ball
Bench Press on ball
Flexibility

Sit on ball
Ham string 4 stretch
4 sit hip stretch
Elbows to ground
Shoulder stretch
Tricep Stretch
Chest Stretch
ROLL CALL

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