This month’s exercise is called the Bosu Burpie. This exercise is designed for general conditioning and keeping the heart rate elevated. It’s a more enjoyable version of the traditional burpie in that you get to utilize the Bosu in a non-traditional manner.

Each Bosu exercise that I’ve covered so far in this column has required the flat side to be on the floor. The round side is down this time.

To start, grab the Bosu by its edges and assume a push-up position with your shoulders over top of the hands (Fig 1).

Quickly jump the feet toward the Bosu so that they land underneath your hips (Fig 2).

Keep hold of the Bosu because you will pick it up as you stand and lift it above the head with straight arms (Fig 3). This counts as one repetition.

To finish, reverse the order of movements. Squat down to set the Bosu back on the floor. Your body weight should shift to the hands as you jump the feet back into the push-up position. If you’re looking for more of a challenge, add a push-up between each burpie or count how many burpies you can do in one minute. Try at least two sets of ten reps with a minute rest between sets.

Written by: Ryan Unverzagt