BOSU/Circuit Combo

Room set-up: Bosu's in the front and back of room leaving a large space in the middle. Kettle bells and weights on the sides of the room. You are dividing the class in groups of 4-equal number at each station.

The BOSU stations are the same and the weight/kettlebell stations are the same for each round. 2 minutes on each station for a total round of 8 minutes.

Total # of rounds-5

Round #1:

• BOSU- up up down down down, 2 jacks-1 minute
• Hold Jacks for 16 counts
• Switch your lead for 1 minute
• Strength- KettleBell Swing in between legs.
• Holding Kettlebell in your hands, swing the kettlebell in between your legs and up to shoulder height.

Round #2:

• BOSU- 4 pulse squats with one leg on BOSU, other on the floor, propel over BOSU to other side and repeat with that opposite leg.
• Strength-Floor to ceiling shoulder press
• Holding a dumbbell in one hand on the floor in a squat position pull the hand weight up across your body, over your head to opposite corner and repeat.

Round #3:

• BOSU-run up and down with high knees hands are doing small boxing jabs
• Jump squat onto BOSU and step down right/left and switch lead off leg
• Strength: Kettle Bell dead lifts with soft knees.

Round #4:

• BOSU-stand on top of BOSU and do tempo lunges side to side for 30 seconds and switch and do lunges off the back for 30 seconds. 2 times each.
• Strength: Holding weights are shoulder height, do high knee job for 30 seconds.
• Oblique Twist with hand weights at shoulder height-30 seconds.

Round #5: Flip BOSU over onto belly

• BOSU-Mountain Climber/Push up combo. Do each for 30 seconds
• Strength: Light weights in hand-Jabs with weights and feet are stationary- 30 seconds each arm
• Cool down: Walk around room and standing stretches

• ABS-Planks
• Side lying planks
• Hip Dips in plank position

Good Luck. It was finally time I submitted a workout after all the help I get from this website.

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