How to Use a BOSU Ball In Your Workout

How to Use a BOSU Ball In Your Workout

How to Use a BOSU Ball In Your Workout – 9 Awesome Exercises for Women Over 40

I’ve been meaning to do this type of video for a while now. A video that will help anyone with a BOSU ball learn how to add it to more of their workouts.

There are a lot of moves you can sub a BOSU in for, and it can also be used for ANY type of workout that you do.

Whether it’s a strength workout, a core exercise, or even a cardio workout -the BOSU can add more intensity to an exercise (and sometimes by 150% – hello ab crunches on the BOSU vs on the ground), as well as more comfort to an exercise (IE: I prefer the BOSU for moves like chest presses because it’s more comfortable on my neck).

This quick little video will show you 9 awesome exercises that you can easily sub your BOSU ball in so you get more use out of that fun little dome sitting in the corner of your workout room.

Share below what move you are going to add into your next workout 👊🏼

 

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Glutes & Hamstrings with the Ball & Dumbbells for Women Over 40 DAY 8

Glutes & Hamstrings with the Ball & Dumbbells for Women Over 40 DAY 8

Glutes & Hamstrings with the Ball & Dumbbells for Women Over 40

Train the glutes & hamstrings with a dumbbell and a ball (optional). Perfect for women over 40.

DAY 8 14-Day Booty Love Challenge

Start with Day 1 here

Oops… I didn’t mean for this workout to be almost 50 minutes long. But, here we are!

This workout has some new moves for a lot of you that target the glutes and hamstrings. While a ball and a booty band are great to have in this workout I do show workarounds if you don’t have them.

And, FYI, I did not name the first exercise. Haha…

TOOLS NEEDED

1 heavy dumbbell, a ball, and a booty band

THE WORKOUT

1. Banded spread eagles
2. Plank
3 x 40sec

3. Bulgarian lunge
4. Other leg
2 x 40sec

5. Frog reverse hypers
6. Oblique crossovers
4 x 40sec

7. Single leg RDL
8. Other leg
2 x 40sec

9. Hamstring curls
10. Side leg lifts
4 x 40sec

11. Bridges
12. Ball passes
3 x 40sec

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BOSU Ball or STEP HIIT Workout for Women Over 40

BOSU Ball or STEP HIIT Workout for Women Over 40

BOSU Ball or STEP HIIT Workout for Women Over 40

Hi or low impact HIIT workout using the BOSU ball, or the STEP, for women over 40.

George is on set today, giving me his assistance and his 4-legged guidance. He’s the best!

This workout is a HIIT, meaning that we will flow through two moves, for three rounds. The first move will be a high energy move (to get the heart rate up), and the second move an ab move to allow the heart rate to come down a bit.

We have three rounds like that then move on to the next groupings of exercises.

Short, sweet and fun!

TOOLS NEEDED

BOSU ball or a STEP

THE WORKOUT

1. Behind BOSU shuffle + dome taps
2. Crunch
3 x 30sec

3. Straddle with knee up
4. Crossover crunch with L knee driving in
3 x 30sec

5. Burpee 🙂
6. Crossover crunch with R knee driving in
3 x 30sec

7. Squat with BOSU in hands & presses
8. Wide mountain climbers
3 x 30sec

9. Up & over the dome
10. Plank with tap outs
3 x 30sec

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Mini Ball, Tubing & Dumbbell Workout For Women Over 40

Mini Ball, Tubing & Dumbbell Workout For Women Over 40

Mini Ball, Tubing & Dumbbell Workout for Women Over 40

Grab your mini-ball (Pilates ball), resistance tubing and a dumbbell for this total body strength workout – with options shown if you don’t own a ball or band.

Wow. I did not mean for this workout to be almost an hour. But… the great news is that the last 12 minutes of the workout is an optional ab workout.

I also have a totally optional tricep finisher for 10-minutes too. So, get rid of those, if you’re short on time, and you have a more time-manageable 40-minute workout.

But, if you have the time join me for the full meal deal baby!

TOOLS NEEDED

1 heavy dumbbell, resistance tubing with handles (optional), mini-ball (optional)

THE WORKOUT

1. Squat with ball + pulses
2. Push up with tubing to high plank
4 x 40sec

3. Seated row with tube (or alt row with DB)
4. Bridges with ball & DB
4 x 40sec

5. Hip extension 40 sec
6. Leg extended up & over back calf x20
7. Other leg hip extension 40 sec
8. Leg extended up & over x20
x2

9. Woodchop
10. Stationary lunge
2 x 40sec

11. Other side woodchop
12. Other leg lunge
2 x 40sec

Tricep Finisher

13. Tri press in front of body with tube
14. Behind head 1 arm tri extension
15. Other arm tri press in front
16. Other arm behind head tri extension
17. Both hands with DB tri extensions
18. Skullcrushers with DB
x15 reps

Ab Finisher

19. Crunches
20. Crunches with L knee march
21. Crunch with R knee march
22. Russian twists
23. Plank
24. Side crunch
25. Other side
1 x 40sec

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BOSU Ball Workout for the Legs

BOSU Ball Workout for the Legs

BOSU Ball Workout for the Legs for Women Over 40

Never been done before on this channel! My EMOM BOSU Ball Cardio Workout which is gonna kill the legs (in a good way), and torch a ton of calories.

This EMOM workout was a lot of fun to program and film.

Using the BOSU ball we challenge the thighs, glutes, hips, balance as well as the heart (hello there target heart rate).

Each minute we have a new exercise, a new rep count, and the faster you get through that minute the more rest you get before the next minute and exercise.

And… if you want more try this 15-minute total body strength workout afterward: https://youtu.be/3r3ielld0Hc

TOOLS NEEDED

BOSU Ball

THE WORKOUT

MINUTE 1: Straddle knee up (hop optional) x 12 ea leg (beginners x10)

MINUTE 2: Bulgarian lunges x 12 ea leg (beginners x8-10)

MINUTE 3: Straddle jumps x30 (beginners x10-15)
*can also sub this out with standing on the
BOSU & 15 side leg lifts ea side

MINUTE 4: Jump squat onto BOSU, step off x 12 (beginners x8-10)
*can also sub this out with on BOSU squats x 12

MINUTE 5: Bridges x30 (beginners x15-20)

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
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Mini Ball Workout For Thighs, Buns & Abs

Mini Ball Workout For Thighs, Buns & Abs

Mini Ball Workout For Thighs, Buns & Abs for Women Over 40

Grab your mini-ball, Pilates ball, for this 40-minute lower body and abs workout for women over 40.

⁣This is a great workout for all levels, and fantastic for anyone with sensitive knees.

I really target the glutes, side of the hip, and hamstrings with this workout, which will help you if you experience knee pain when you exercise.

We also burn the abs in a variety of core movements, with not a plank insight. So, if you have sensitive wrists and shoulders you’ll appreciate these ab drills.

TOOLS NEEDED

small ball, Pilates ball
Don’t have one? Grab one here on Amazon – https://amzn.to/3gXooil

THE WORKOUT

1. Squat
2. Crunch
2 x 40sec

3. 1-leg squat
4. Static sumo squat with T-spine opener
5. Other leg
6. Other arm
2 x 40sec

7. Static bridge with inner thigh squeezes
8. Crunch with legs in table top
2 x 40sec

9. Hamstring grip with 1 leg bridge
10. Static hold + crunch
11. Static hold bridge
12. Other leg
13. Static hold + crunch
14. Static hold bridge
1 x 40sec

13. Inner thigh squeezes
14. Alt leg down
2 x 40sec

15. Hip extension (4 point) – 40sec
16. Ham squeeze x8
17. Glute pulses x8
18. Fire hydrant – 40 sec
19. Ham squeezes x8
20. Pulses x8
21 – 26 Other leg same series
x1

27. Side crunches
28. Other side
2 x 40sec

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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FIT & FIERCE...
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PJ ox

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