Bosu Burpie Pushup: Exercise of the Week

Bosu Burpie Pushup: Exercise of the Week

Bosu Burpie PushupIf you haven’t already seen this blue and oddly shaped ball in your gym or fitness studio, you will soon because this fitness item is one of the best to hit the gyms in a long time. BOSU stands for “Both Sides Up” or “Both Sides Utilized” depending upon whether you are talking about the BOSU Balance Trainer (the product) or BOSU (the philosophical approach to exercise).

Millions of people from all over the world now train with the BOSU Balance Trainer including many of the world’s top athletes. But you certainly don’t need to be a top athlete to benefit from using the BOSU Balance Trainer – it is suitable for just about everyone.

The mechanisms of BOSU, is to gain better balance and core strength. Training on the BOSU begins with your body. The human body and brain are intimately linked such that enhancing balance in one enhances balance in the other. Better balance (physically and mentally) leads to better performance in all activities, whether those activities are primarily physical or mental in nature. If you are wanting more of a challenge in your workouts, the Bosu Burpie Pushup is a great exercise to add next time you hit the gym.

Goal: 12-15 reps x 3 sets with good form.

Muscles involved: Pectorals, Triceps, and Abdominals.

Action: Place a Bosu on the floor, dome side down, and stand facing it. With your feet hip-width apart, squat, lean forward, and grab the sides of the Bosu (A). Jump your feet back into plank position and straighten your arms. Brace your abs and do a pushup (B). Jump back into a squat, then stand. That’s one rep. Aim to keep your reps between 12-15.


Tips: Remember to breathe on the hard phase of the exercise and avoid any strain in your neck and shoulders. Remember to keep your core engaged, chest open and avoid rounding the shoulders forward. Make sure to keep your chest over top of the Bosu when in plank. Also avoid locking your knees when you stand up at the start of each rep.

Try the Bosu burpie pushup and let us know what you think. Please leave a comment below..

Vancouver Health Coach