Let me show you my three favorite exercises on the BOSU Ball. The first one, you're going to jump squat onto the ball and jump off and do a triceps pushup. So basically you jump, you squat on the ball, you come off, hands go down, jump back, and a triceps push-up meaning your elbows stay in your body so that you're working your triceps as opposed to your chest. And then you push back up, you jump in, notice I jump in with my feet flat in a squat position, I come right back into a squat onto the ball. Again I squat, hands down, triceps. So once you get that you can go a little faster. It looks more like this.
My second favorite exercise on the BOSU Ball is something that targets the hamstrings and gets your heart rate up at the same time. So one foot in the middle, you touch the floor, and you just jump to the other side, other side. And you just keep going. Do 20 on each side. You'll feel it in the back of your legs, right in your hamstrings, your gluts, and you'll get your heart rate up at the same time.
And my third favorite is definitely an advanced move. It's on the other side of the ball with dumbbells. So you're going to stand on the ball, both feet on at first. Then you're going to put one foot in the middle and you're going to take it into a dead lift on one leg. So you want to make sure the one leg that's being stabilized is slightly bent, just so it doesn't lock out. You're going to lift one leg up. You're going to reach down. And you're going to come up. And again, you're going to reach down, and you're going to come up. And you want to make sure when you're going down you keep your back flat, your chest lifted, stare at one spot so that you can keep your balance, and you're not bending your front leg, the standing leg too much, just bending it slightly. And you're using the back of your leg to bring yourself back up.
Those are my top three favorite BOSU exercises.