Bodyweight

Bosu Burpee

Bosu Burpee is a combined strength and cardio workout targeting arms, legs, and core. It increases stamina, strength, and balance, with the Bosu ball adding an extra challenge for more intense muscle engagement.
View all exercises
Bosu Burpee instructions
Step-by-step instructions
1
Start by standing about a foot away from the Bosu ball, facing it.
2
Bend your knees into a squat and place your hands flat on the Bosu ball.
3
Kick your feet back into a plank position, keeping your hands on the Bosu ball.
4
Jump your feet back towards the Bosu ball and lift it up so you're standing tall, holding the Bosu above your head.
5
Repeat these steps in a quick, fluid motion for the desired number of reps.
Start by standing about a foot away from the Bosu ball, facing it.
Bend your knees into a squat and place your hands flat on the Bosu ball.
Kick your feet back into a plank position, keeping your hands on the Bosu ball.
Jump your feet back towards the Bosu ball and lift it up so you're standing tall, holding the Bosu above your head.
Repeat these steps in a quick, fluid motion for the desired number of reps.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
This is some text inside of a div block.
Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
Explore other exercises
Strength
Single Leg Row Reach with trainwell
Single Leg Row Reach
The Single Leg Row Reach, a balance exercise, primarily targets lower back, legs, and shoulders. By standing on one leg and simulating a rowing motion, it enhances strength, stability and coordination.
Try it out
Strength
Med Ball Sumo Goblet Squat with trainwell
Med Ball Sumo Goblet Squat
The Med Ball Sumo Goblet Squat is a lower body exercise targeting the quads, glutes, and inner thighs. It enhances strength, stability, balance, and mobility with a wide-stance squat using a medicine ball.
Try it out
Strength
Dumbbell Bent Over Row with trainwell
Dumbbell Bent Over Row
Dumbbell Bent Over Row targets your back, arms, and shoulders, building strength and stability. The exercise involves bending over and lifting dumbbells towards your torso, thereby engaging numerous upper body muscles.
Try it out
Start your fitness journey today
Enjoying exercises like Bosu Burpee, but want more personalization? Join trainwell to build a stronger, healthier, and more confident version of you.
Work with a trainer