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Free Fitness Friday: Full Body Bosu Ball Circuit (Prenatal Approved)

Fitness, WorkoutkellypuryearComment

Happy Friday, fit friends! Here is another FUN and FAST workout for you to strengthen your full body in no time at all! The best part is that you don't need tons of fancy equipment or time to fit in a great workout with this Full Body Bosu Ball Circuit and it is easily modifiable for any fitness level and any stage in pregnancy!

This Week's Free Workout: Full Body Bosu Ball Circuit

Full Body Bosu Ball Circuit (prenatal workout)

How to perform this Full Body Bosu Ball Circuit: 

This workout is very simple to set up (all you need is a Bosu Ball and a foam mat or yoga mat) and can be done in any timeframe that you have (anywhere from 15-30 minutes), but should be done at a fast-pace and with minimal rest. You can even fit this circuit in at the end of a workout for an extra calorie burn! Complete all exercises in a row for 1 round, rest for 1 minute, then begin with the first exercise for round 2. Complete as many rounds as you can in the time you have! (Try for 3-6 rounds!) ** For my pregnant mommas - please be sure to maintain a conversation pace and focus on balance and form (not speed). You should be able to carry a conversation throughout this workout and rest for 1-2 minutes between sets. Aim for 2-3 sets. Always begin with a full body warm-up for 10 minutes (walking or spinning) and cool down for at least 5 minutes following this workout. Always consult with your Doctor before beginning an exercise routine and get cleared for exercise before attempting these workouts. ** 

As always, be sure to warm up before beginning the first round and cool down and stretch when you are finished.

Round 1:

  • 15 deep squats on the Bosu
  • 5 Push-ups with right hand on the Bosu (on bent knees for my pregnant ladies)
  • 5 Push-ups with left hand on the Bosu (on bent knees for my pregnant ladies)
  • 15 right leg side lunges on top of Bosu
  • 15 left leg side lunges on top of Bosu
  • 15 double leg hip bridges (with both feet on top of the Bosu) (squeeze your glutes at the top)

Check out this short video to see how each exercise is performed and to ensure that you have proper form throughout each exercise!

And that's all there is to this FUN and FAST Full Body Bosu Ball Circuit (that can be easily modified for any stage of pregnancy). I hope you enjoy this workout and start your weekend off on the right foot!