Bodyweight

Bosu Spiderman

The Bosu Spiderman targets core and leg muscles. It involves a plank position on a Bosu ball and bending each knee towards the elbow. Ideal for strengthening, improving balance, stability, body coordination and muscle tone.
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Bosu Spiderman instructions
Step-by-step instructions
1
Place a BOSU ball on the floor with the flat side facing up.
2
Place your palms on the BOSU ball and get into a push-up position, with your body in a straight line from head to toe.
3
Bring your left knee out and up towards your left elbow, keeping your weight evenly distributed between your hands.
4
Return your left leg to the starting position and repeat the movement with your right knee and right elbow.
5
Alternate the movement on each side, taking the time to maintain proper form and control.
Place a BOSU ball on the floor with the flat side facing up.
Place your palms on the BOSU ball and get into a push-up position, with your body in a straight line from head to toe.
Bring your left knee out and up towards your left elbow, keeping your weight evenly distributed between your hands.
Return your left leg to the starting position and repeat the movement with your right knee and right elbow.
Alternate the movement on each side, taking the time to maintain proper form and control.
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
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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