This quick 20 minute BOSU upper body workout is upper body targeted to get you sculpted, strong arms! Each exercise is performed twice before moving on to the next, then complete the entire sequence again for a total of 20 minutes.
It’s time for workout #2 in my BOSU ball mini series!
Next week will be all about the core but today we are going to tackle the upper body. Though some of these movements do engage the core [BOSU balls require balance and core engagement is critical!] the primary focus of this workout will be the shoulders, triceps, chest and back!
20 Minute BOSU Upper Body Workout
What You’ll Need:
- BOSU ball [or weight plate if no BOSU]
- interval timer
How It Works:
Just like the BOSU lower body workout, this workout is performed with 45 seconds of work and 15 seconds of rest. You are going to complete the exercise twice before moving on to the next one, repeating the entire workout twice. So essentially you will do each exercise four times.
Bosu Burpee to Overhead Squat
Stand with your feet together and a BOSU ball in your hands, flat side facing your body. Drop down and with the BOSU securely on the ground, jump your feet backwards into a plank. Perform a pushup, then drop your feet back to your hands. Raise up into a squat as you raise the BOSU ball straight up overhead. Reverse back to the ground and repeat.
Notes – This move will have your quads burning as well. Don’t straighten your legs out of the squat – keep tension on them!
Thruster to Over The Shoulder Raise
Get into a plank position with the BOSU ball under your hands. Jump your feet to your hands, then raise up into a squat while lifting the BOSU over your right shoulder, keeping both holds securely on the ball. Drop back down into a plank and repeat. Switch to the left side for the next round.
Place your hands on the round side of the BOSU while in plank position. Lower down to your elbows, hold for a breath, then press back up onto your hands.
Get into a push-up position, with your left hand on the BOSU ball. Lower down into a push up, then press back up. Continue until 45 seconds is up, then switch sides.
Note – Drop to your knees if you have too!
Sit on the BOSU ball with your hands by your sides and your feet bent in front of you. Lift your butt off the ball, walking your feet a few steps out. Slowly lift your right hand as you raise your left leg and touch your hand to your foot. Alternate between sides.
Note – This move takes balance. Go slow the first round so that you can really understand the movement. Always quality over quantity!
Why You’ll Love This Workout:
This workout is an upper body burner. I did this workout for the first time after a 30 minute spin session and I thought I was going to die. Not only do the quads get a good burn [as long as you stay in that squat position!!] but your upper body will get all sorts of fiery!
A lot of these moves are unique too, which makes the workout that much more fun!
So I guess this is more of an “awwww” moment than an outtake but I just couldn’t resist sharing it with you. I was trying to snap some photos for the “dancing crab” move here, which was apparently very exciting to Opie. Thankfully I have my camera set to take multiple shots, which was how this one ended up in the bunch. I think I might get this blown up and wallpaper it above my bed. Think Ninja will go for it? 😉
This post is linked up with The Fit Foodie Mama for Wild Workout Wednesdays!
Looking for more BOSU workouts like this BOSU Upper Body Workout?
What is your favorite upper body exercise? Mine would have to be push-ups!