BOSU intervals

With thanks to turnstep.com posters (especially Anonymous from North Carolina) who sparked my own memory and creativity, here is the HEAT class I taught this week. IronHubby also taught something similar this morning at his gym.

step up or run up onto the BOSU with the right foot leading 32 times
jog with high knees on the floor for 1 minute
step up or run up onto the BOSU with the left foot leading 32 times
alternating lunges onto the BOSU with a body bar across our shoulders
stand on BOSU and do 16 deadlifts with the body bar
still standing on the BOSU, do bent-over rows with the bar 16 times

squat on top of the BOSU 16 times
take the left foot to the floor, keep the right foot on the BOSU, and do 16 more squats
squat on top 16 times
right foot down to the floor, left foot up on the BOSU, 16 more squats
squat on top 16 times
left foot down, right foot on top, pulse 3 times and hop/propel over the BOSU, repeat 16 times
squat on top 16 times
side squats off the BOSU 32 times
squat on top 16 times

flip the BOSU over and hold onto the sides while doing a plank for 30 seconds
mountain climber for 30 seconds
8 pushups
hold the plank
mountain climber for 30 seconds
8 pushups
hold the plank

sumo straddle - straddle the BOSU and stay down low in a deep squat, then jump onto the top without coming out of the squat position, step down down, repeat repeat repeat
football feet 1 minute
quick heels on the BOSU, shuffle right and left, repeat 8x
sumo straddle leading with the opposite foot on the way down
football feet 1 minute
quick heels on the BOSU, shuffle left and right, repeat 8x

kneel on the BOSU and do glute lifts with the right leg
opposite arm and leg balance on the BOSU (right leg, left arm)
kneel on the BOSU and do glute lifts with the left leg
opposite arm and leg balance on the BOSU (left leg, right arm)

hop onto BOSU, opposite knee up, down and tap the BOSU with your hand, repeat 16x
jumping jacks 1 minute
hop onto BOSU with the other leg leading, opposite knee up, down and tap
jumping jacks 1 minute
plie with a body bar across the shoulders, add a side bend (down, bend side, center, up, down, bend other side, center, up)
place the bar across the top of the BOSU and hold onto it for dips - one set of 32

big stretch!