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.
View all exercises
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
This is some text inside of a div block.
Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
Explore other exercises
Strength
Machine Wide Row with trainwell
Machine Wide Row
The Machine Wide Row exercise strengthens upper back muscles, improves posture and stability, and enhances overall back health. It also boosts endurance in muscles used in rowing motion.
Try it out
Bodyweight
Tricep Push Up with trainwell
Tricep Push Up
The Tricep Push Up is an excellent exercise for targeting the arms, particularly the triceps. It boosts upper body strength, tones muscles, and improves stability and endurance.
Try it out
Bodyweight
TRX Curl with trainwell
TRX Curl
TRX Curl is a strength-boosting exercise targeting your biceps using body weight and a TRX suspension trainer. It aids in enhancing grip strength, arm strength, and overall upper body power.
Try it out
Start your fitness journey today
Enjoying exercises like Bosu Burpee, but want more personalization? Join trainwell to build a stronger, healthier, and more confident version of you.
Work with a trainer