This quick 20 minute BOSU lower body workout is lower body targeted to build you strong, lean legs! Perform each exercise twice before moving on and complete the entire workout 2x for a 20 minute booty [and quad!] burner.
Oh my quad.
Has anyone else seen those shirts? I thought they were dumb at first but seeing as how fitness is pretty much my “thing”, it has started to grow on me. Meathead humor, maybe? You most definitely will not see me rocking one of those “will run for cupcakes” shirts. Or I guess I should say “will run for [insert food here]” shirts because this ginger does not do cardio. Unless a soccer ball is involved of course 😉
Alright so today’s 20 minute BOSU lower body workout is part of a mini-series that I am going to be running for the next few weeks. Nothing really major here – just trying to get my feet wet and figure out how to shoot, where to shoot, and what type of workouts you guys are looking for. That being said, any and all feedback is much appreciated!!
20 Minute BOSU Lower Body Workout
What You’ll Need:
- BOSU ball [or weight plate instead]
- gymboss interval timer
How It Works:
The format of this 20 minute BOSU lower body workout is the same as the 24 minute HIIT workout I posted last week. You are going to do each exercise for 45 seconds on with 15 seconds of rest. Repeat each exercise twice, then move on to the next on. Repeat the entire sequence twice for a total of 20 minutes.
Front to Back Lunge
Begin with your right leg on top of the round part of the BOSU ball with your left leg behind you. Lunge, then power yourself up and over the BOSU ball, keeping your right foot firmly on top of the BOSU. Immediately go into a front lunge. Reverse back into a back lunge. Repeat for the entire 45 seconds before switching legs.
Stand with your feet hip width apart on top of the flat side of the BOSU ball. Lower into a squat, hips back and spine neutral. Come out of the squat slightly then drop back down, pulsing.
Squat Hop Overs
Begin with one foot on top of the BOSU and the other foot to the side of it. Hips should be roughly hip width apart. Drop down into a squat and explode up, jumping over the BOSU ball. Land with the opposite foot on the BOSU.
Begin with the BOSU ball in your hands, flat side facing you. Drop down to perform a burpee, perfoming pushup on the BOSU ball before jumping feet back to your hands. Stand up and jump straight up, keeping the BOSU ball chest height.
NOTE: skip the push-up if they are too hard for you but try to keep the jump in for cardio!
Hold the BOSU ball in your hands straight overhead. Lower your right knee to the mat, followed by your left. Stand back up, never dropping your arms from overhead. Lead with one side for the first 45 seconds then switch to the other leg.
Why You’ll Love This Workout:
While this workout is on the shorter side, it is also super heart-pumping and muscle-engaging. With little rest between moves and back to back exercises that will get your heart rate up [ie. burpees], it is short but effective.
Since this is only part 1 of my mini-series, there will be a few more workouts that you can pair with this one to create a longer, total body workout. You’ll get the workouts for upper body and core soon 🙂
Opie strikes again
By the way if you guys were wondering where Jax is during these shoots, she’s running up and down the fence I’m in front of chasing the dog next door. She can’t be bothered when she’s on the hunt 😉
And that’s it! I hope you guys try out this 20 minute BOSU lower body workout and let me know what you think. Any and all feedback is appreciated.
What’s your favorite lower body exercise? Mine would have to be squats or lunges.