Uploaded May 2016 | Updated September 2026, 1 hour ago
Squat, climb, push-up, up and push
This combination of movements provides conditioning for the entire body. We begin by using plyometrics (power) to jump back into a plank position. The movement continues with a mountain climber combination which utilizes the lower body and the core. This is followed by a push-up and a hop into a squat position. The last portion of this exercise involves a push out of the Bosu in a chest pass motion. The major muscle groups involved in this multi-joint exercise are as follows: pectoralis major, core stabilization (rectus abdominis and obliques), iliopsoas (hip flexors), quadriceps, gluteus maximus, and anterior deltoid.
Safety tip: Whenever the body is in the plank position, keep the spine neutral. Excessive curvature or sagging of the spine should be avoided.
Lateral lunge and Press
This exercise is primarily performed in the often neglected frontal plane. The movement begins with a lateral lunge. At the same time, the Bosu is lowered in front of the moving limb. In one motion, come out of the lunge and perform a shoulder press with the Bosu. Perform the same movement to the opposite side. Targeted muscles include: hip abductors (gluteus medius and minimus), quadriceps, gluteus maximus, core stabilization, and the deltoid.
Safety tip: During the lateral lunge, maintain the knee over the ankle and keep an upright posture.
Forearm to hand plank with hip abduction
The exercise begins in the plank position. From the forearm plank, move into a plank on the hands (similar to the push-up position). Once in the push-up plank position, both lower limbs will hop into hip abduction and hop back into starting position. The body is then lowered into a forearm plank position. It is important to alternate the leading arm during the transition between the forearm plank and the hand plank. This exercise utilizes plyometric movement of the lower limbs, and it targets the following muscle groups: core stabilization, triceps, pectoralis major, gluteus medius, and gluteus minimus.
Safety tip: Maintain neutral spine and an engaged core throughout the exercise.
Back combinations
Position the body so that the top of the Bosu is in contact with the xyphoid process. The lower body should be off the floor with only the toes being in contact with the ground. The exercise utilizes various back exercise combinations. 1) left arm and right leg simultaneous raise, 2) right arm and left leg simultaneous raise, 3) arm raise with a lat pull down, and 4) arm raise with adduction of the shoulder. The targeted muscles include: posterior deltoid, middle trapezius, rhomboids, latissimus dorsi, erector spinae, and isometric contraction of the gluteus maximus.
Safety tip: Keep a neutral spine alignment wherein the ears are in line with the shoulder which is in line with the hips and the rest of the body. Hyperextension should be avoided.
For more exercises like these, come to our next personal education course or our upcoming boot camp and circuits leadership workshop.
Squat, climb, push-up, up and push
This combination of movements provides conditioning for the entire body. We begin by using plyometrics (power) to jump back into a plank position. The movement continues with a mountain climber combination which utilizes the lower body and the core. This is followed by a push-up and a hop into a squat position. The last portion of this exercise involves a push out of the Bosu in a chest pass motion. The major muscle groups involved in this multi-joint exercise are as follows: pectoralis major, core stabilization (rectus abdominis and obliques), iliopsoas (hip flexors), quadriceps, gluteus maximus, and anterior deltoid.
Safety tip: Whenever the body is in the plank position, keep the spine neutral. Excessive curvature or sagging of the spine should be avoided.
Lateral lunge and Press
This exercise is primarily performed in the often neglected frontal plane. The movement begins with a lateral lunge. At the same time, the Bosu is lowered in front of the moving limb. In one motion, come out of the lunge and perform a shoulder press with the Bosu. Perform the same movement to the opposite side. Targeted muscles include: hip abductors (gluteus medius and minimus), quadriceps, gluteus maximus, core stabilization, and the deltoid.
Safety tip: During the lateral lunge, maintain the knee over the ankle and keep an upright posture.
Forearm to hand plank with hip abduction
The exercise begins in the plank position. From the forearm plank, move into a plank on the hands (similar to the push-up position). Once in the push-up plank position, both lower limbs will hop into hip abduction and hop back into starting position. The body is then lowered into a forearm plank position. It is important to alternate the leading arm during the transition between the forearm plank and the hand plank. This exercise utilizes plyometric movement of the lower limbs, and it targets the following muscle groups: core stabilization, triceps, pectoralis major, gluteus medius, and gluteus minimus.
Safety tip: Maintain neutral spine and an engaged core throughout the exercise.
Back combinations
Position the body so that the top of the Bosu is in contact with the xyphoid process. The lower body should be off the floor with only the toes being in contact with the ground. The exercise utilizes various back exercise combinations. 1) left arm and right leg simultaneous raise, 2) right arm and left leg simultaneous raise, 3) arm raise with a lat pull down, and 4) arm raise with adduction of the shoulder. The targeted muscles include: posterior deltoid, middle trapezius, rhomboids, latissimus dorsi, erector spinae, and isometric contraction of the gluteus maximus.
Safety tip: Keep a neutral spine alignment wherein the ears are in line with the shoulder which is in line with the hips and the rest of the body. Hyperextension should be avoided.
For more exercises like these, come to our next personal education course or our upcoming boot camp and circuits leadership workshop.
