for you BOSU fans

[Guest guest]

Okay I'm on a roll, sorry, but this one looks fun too for the BOSU!  (Thank you, Turnstep!)BOSU/Circuit Combo

This is a [Other] pattern from www.turnstep.com.

(pattern 17025)

Room set-up: Bosu's in the front and back of room leaving a large space in the middle. Kettle bells and weights on the sides of the room. You are dividing the class in groups of 4-equal number at each station.

The BOSU stations are the same and the weight/kettlebell stations are

the same for each round. 2 minutes on each station for a total round of

8 minutes.

Total # of rounds-5

Round #1:

BOSU- up up down down down, 2 jacks-1 minuteHold Jacks for 16 countsSwitch your lead for 1 minuteStrength- KettleBell Swing in between legs.Holding Kettlebell in your hands, swing the kettlebell in between your legs and up to shoulder height.

Round #2:

BOSU- 4 pulse squats with one leg on BOSU, other on the floor, propel over BOSU to other side and repeat with that opposite leg.Strength-Floor to ceiling shoulder pressHolding a dumbbell in one hand on the floor in a squat position pull

the hand weight up across your body, over your head to opposite corner and repeat.

Round #3:

BOSU-run up and down with high knees hands are doing small boxing jabsJump squat onto BOSU and step down right/left and switch lead off legStrength: Kettle Bell dead lifts with soft knees.

Round #4:

BOSU-stand on top of BOSU and do tempo lunges side to side for 30 seconds and switch and do lunges off the back for 30 seconds. 2 times each.Strength: Holding weights are shoulder height, do high knee job for 30 seconds.Oblique Twist with hand weights at shoulder height-30 seconds.

Round #5: Flip BOSU over onto belly

BOSU-Mountain Climber/Push up combo. Do each for 30 secondsStrength: Light weights in hand-Jabs with weights and feet are stationary- 30 seconds each armCool down: Walk around room and standing stretches

ABS-PlanksSide lying planksHip Dips in plank position