BOSU Burpee

| Fitness Index

BOSU-burpee

Move Targets: Core, Quads and Shoulders


Step-by-Step

Step 1:  Stand tall with your feet under the hips and hold the BOSU ball with one hand on either side, ball-side facing outward.

 BOSU Burpee Resized 1

Step 2: Bend the knees and se the BOSU ball on the ground. Press into the BOSU with equal pressure on both sides.

BOSU Burpee Resized 2

Step 3: Jump the feet out to your plank. Keep them together and squeeze through the inner thighs to pull the hips into line. Make sure you jump out far enough so the hips can drop, but not too far that your shoulders sink behind the wrists. Keep your gaze over the BOSU.

BOSU Burpee Resized 3

Step 4: Jump the feet back up toward the BOSU, pulling the knees under the chest. Try to get as close to the BOSU as possible.

BOSU Burpee Resized 4

Step 5: Lift yourself back to a standing position and raise the BOSU ball overhead as you jump straight up, landing with soft knees. Go straight into your next repetition. Modification: Instead of jumping the feet in and out, walk them.

BOSU Burpee Resized 5


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