This is one of my favorites if you’re in a pinch for time. It’s great for the chest, back, biceps, triceps and core, and when done properly can kick your ass very easily.
Start with one hand on the Bosu ball and the other on a dumbbell to the side of the Bosu. With your legs straight and toes on the ground lower your chest to the Bosu. Immediately push your body back up to starting position, now pull the dumbbell up to your side, be mindful to keep your elbow tight to your ribs. You will find that balancing this awkward position to be very challenging, be sure to engage your core and keep your stomach, back and glute muscles tight through out the movement. Lower the dumbbell back to the ground, switch sides, while still in a push-up position and repeat for the other side.
You can make this exercise more challenging by “jumping” between sides or raising the opposite leg when rowing the dumbbell. Be sure to take this one slowly because it is complex and can get confusing if you rush it, once you feel comfortable with the basic movement start adding some variations to it.
Enjoy and remember to leave your comments, tell us how you really feel about the exercise.