Sample Circuit Workout

Shannon asked me to post an example of a circuit workout I would set up for one of my classes so here's one that includes 10 stations. Click here to find video demonstrations of some of the exercises: (http://www.bosufitness.com/Video)

Station #1: BOSU Runner (2 BOSU Balls, one in front of the other)

Station #2: BOSU Get Down Get Up w/ med balls

Station #3: Curl/Press w/ eyes closed (Stand on a BOSU ball and lift dumbbells into a biceps curl, press into an overhead press, and release back down - add eyes closed for an additional challenge)

Station #4: Ballast Ball Single Leg Squat (Sit on top of a Ballast Ball, center one foot and lightly touch the toes of the other foot to the floor for balance. Press down into the foot on the floor to come up to standing and then lower yourself back down to seated)

Station #5: Push-Up (Knees or toes on BOSU dome; hands on the floor in front of the dome)

Station #6: BOSU over-the-dome

Station #7: Ballast Triceps Roll

Station #8: Reverse Balance Lunge

Station #9: BOSU Ab/Arm Circles

Station #10: Single Leg Bend & Reach

I would spend 1 minute at each station with about 10 seconds in between. We usually go through the circuit 4 times, with a short break after 2 times through. I also usually call out time after 30 seconds have passed so that those people working on a single-sided movement station (Single leg squat) know to switch to the other side before the minute is up.

The other key is to use great music to keep everyone's energy high! If you have any questions about any of the movements, feel free to ask!