Bodyweight

Bosu Burpee

Bosu Burpee is a combined strength and cardio workout targeting arms, legs, and core. It increases stamina, strength, and balance, with the Bosu ball adding an extra challenge for more intense muscle engagement.

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Bosu Burpee instructions

Step-by-step instructions

1

Start by standing about a foot away from the Bosu ball, facing it.

2

Bend your knees into a squat and place your hands flat on the Bosu ball.

3

Kick your feet back into a plank position, keeping your hands on the Bosu ball.

4

Jump your feet back towards the Bosu ball and lift it up so you're standing tall, holding the Bosu above your head.

5

Repeat these steps in a quick, fluid motion for the desired number of reps.

Start by standing about a foot away from the Bosu ball, facing it.

Bend your knees into a squat and place your hands flat on the Bosu ball.

Kick your feet back into a plank position, keeping your hands on the Bosu ball.

Jump your feet back towards the Bosu ball and lift it up so you're standing tall, holding the Bosu above your head.

Repeat these steps in a quick, fluid motion for the desired number of reps.

Equipment needed

Bands

Barbell

Battle Ropes

Bench

Bosu

Box

Cables

Dip Bar

Dumbbell

EZ Curl Bar

Hex Bar

Kettlebell

Ladder

Machine

Pull-Up Bar

Yoga Ball

Muscles used

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Back

Front

Strength distributions

This graph shows how much weight men and women could lift for a single maximum-effort rep.

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