Hey #FitPeeps!

Continuing with the 3rd installation of our abs series for all those who keep asking about them 6-packs ☺

Just when you’re starting to get bored of them burpees (LMAO)….. how about Bosu Burpees for a change? Sometimes, variation helps beat Mr. Boredom out the door during your workout plans and even better if the variation comes in the form of using one of my favourite toys at the gym – the Bosu Ball!

For those who need a bit of a reminder on how to perform the Burpees – original version – go here : https://myanmore.wpengine.com/2016/04/workout-of-the-day-burpees/

Now, back to them Bosu Burpees ☺ Adding a little instability to the push-up segment of the burpee forces the core to work that much harder and the same goes for having to lift that Bosu Ball overhead. So, are you ready to get that heart rate pumping?

Bosu Burpees

  1. Place the ball side of the Bosu on the ground, hold the sides of the Bosu firmly, engaging your core and keeping a neutral spine 
  2. Perform a push-upBosu Burpee 1
  3. Jump forward coming into a deep squat, still maintaining a neutral spine and keeping the core tight Bosu Burpee 2
  4. Stand and lift the Bosu overhead, keeping your core engaged at all times. Bosu Burpee 3
  5. That’s 1 rep

The Bosu Burpees really are for those who are already familiar with the Bosu ball and have a pretty strong core. Otherwise, stick to the originals. They’ll work out just as fine ☺   

Workout Of The Day (WOD) Challenge

Hell Burpees      

5 Bosu Burpees every 30 secs for 5 minutes

This would make for a helluva warm-up ☺

As always, fill me in on your workouts or tag me on your #fitgrams. Let us know if you have any questions! Till the next time around!

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Eileen is a certified Fitness Trainer and Crossfit Level-1 Trainer. She is a marketing communication chick by day, writer by night and when she isn’t coaching or mentoring her teams, she can be found pounding the pavement, training for her next triathlon or kicking around in the Lethwei (boxing) ring. She loves life and kind-hearted souls. Follow her on Instagram (@eileenlui) for more daily #fitspiration!


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