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 Med Ball Romanian Deadlift
Boost strength, balance, and control with the Single Leg Med Ball Romanian Deadlift. This exercise targets glutes, hamstrings, and core muscles, perfect for enhancing athletic performance and overall fitness.
Try it out
Bodyweight
Flutter Kick
The Flutter Kick exercise strengthens your lower abdominal area with fast leg lift motions, enhancing core strength and stability for improved athletic performance and daily activities.
Try it out
Strength
Dumbbell Plie Squat To Calf Raise
The Dumbbell Plie Squat to Calf Raise is an exercise targeting the thighs, calves, and glutes. Involves deep squat followed by a rise, enhancing leg, core strength, stability, balance, and coordination. Great for boosting lower body robustness.
Try it out
Start your fitness journey today
Enjoying exercises like Bosu Burpee, but want more personalization? Join CoPilot to build a stronger, healthier, and more confident version of you.
Work with a trainer