Explode - Body Bar and Bosu

Mindy Mylrea
Year Released: 2003

Categories: Bosu and Balance Disks/Boards, Total Body Workouts


This is a 64-minutes advanced workout that uses a Body Bar and a BOSU; although one participant shows modifications without a BOSU, the workout is truly designed to take advantage of the BOSU's unique possibilities. Keli Roberts and Violette are the background exercisers.
The workout is loosely designed circuit-style, alternating cardio and weight training segments:

Warmup (7 minutes)

Lower Body Circuit (18 minutes):
This is a TOUGH segment where Mindy does one minute lower body exercises (mostly variations on squats and lunges) with the Body Bar used for added resistance on the shoulders, followed by one minute of a cardio variation of the same exercises with the Body Bar used for added balance. For exemple, a lunge off the back of the bosu (strength training move) becomes a plyo lunge (cardio move). My heart rate soars and my legs scream during this segment.

Upper/Lower Body Strength standing on top of the BOSU (3 minutes):
*"rowing" variation on the front raise
*military press with a rotation to the side
*military press with a leg abduction.

Cardio (5 minutes):
Begins with an easy-to-follow routine that involves jumping on the BOSU and walking down, rocking horse, and knee lifts. This is followed by a fun ski drill that mixes "downhill skiing" with freestyle plyo jumps ("hot-dogging it").

Upper/Lower Body Strength kneeling on the BOSU (7 minutes):
*bicep curls
*tricep overhead press
*leg abduction.

Core Work lying on the BOSU(8 minutes):
*bicycle while holding the Body Bar for added resistance
*V-Sit and "rowing" side-to-side with the Body Bar
*traditional ab curls
*side crunches
*leg abduction with the bar resting on the leg

Upper Body Strength (2 minutes):
*back extension, lying in prone position on the BOSU
*1-arm row, kneeling with one knee on the BOSU

Cardio (5 minutes):
This is a series of drills performed with the BOSU inverted (dome side down); it includes burpees with "road runners", jacks in a pushup position, and lunges.
I like the drills but I find it a little awkward to throw in 5 minutes of cardio at this point of the workout since the previous and following segments are performed lying down.

Strength (6 minutes):
*Chest Press, lying on the inverted BOSU
*Pelvic tucks, lying on the floor with heels on the inverted BOSU
*Sit on the inverted BOSU with legs crossed. This is meant to work the core but it is really goofy. Keli Roberts keeps falling off her BOSU.
*Push ups, performed gripping the Body Bar that is set across the BOSU (dome up).

Stretch (4 minutes)


Overall:
This is my favorite BOSU workout! Contrary to some of Mindy's other workouts that overemphasize certain muscle groups or specific exercises (e.g., zillions of pushups!), this one is well balanced. A+

Instructor Comments:
Mindy is her usual fun, hyper-energetic, chatty self in this video.

Fuzzie

09/21/2004