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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