HardKore training with Team BodyKore’s Jenna Castillo: Lesson 3- Bosu Ball Training

BOSU Ball training is great for balance, muscle coordination and to strengthen your KORE.  Exercises done on a BOSU ball forces you to tighten your core throughout the full movement and really concentrate on the target areas being worked.  Team BodyKore’s Jenna Castillo demonstrates a few exercises you can do at home with a BOSU Ball.  Jenna is a level 2 certified Cross Fit trainer and teaches out of Crossfit Unlimited in Milpitas.  You can read more about Jenna here.

Exercise 1

Resistance Band Curls- The target area worked on this exercise will be the biceps and forearms.  This exercise will force you to keep your Kore tightened while adding constant resistance to your biceps throughout the whole movement.

1.  To begin this exercise, balance yourself onto the BOSU Ball with the ball side face down onto the ground and your feet pointing straight ahead, shoulder width apart.

2.  Keep a straight posture and keep your head up and arms down with your palms facing forward.  Curl the bands up slowly and hold the position at the 90 degree angle.  Slowly lower the grips while contracting your bicep throughout the whole movement.

To intensify this workout, lift one leg up and balance yourself on the BOSU Ball with only one leg.

Exercise 2

Resistance band Side Raise/Overhead Press- Target areas trained: Kore, deltoids, traps.  This exercise will force you to keep your Kore tightened while adding constant resistance to your shoulders and traps throughout the whole movement.

1.  Begin the exercise the same as you would on Exercise 1 with your feet pointing forward and back postured completely straight, but this time keep your arms to your sides.  Raise the grips up from your sides until your arms are completely straight and parallel to the ground.

2.  From the lateral raise, turn your palms toward the sky and curl the grips toward your head.  Then press the grips straight up until your arms are at full extension.  Hold this position for a second then slowly return to the starting position and begin the exercise again.

To intensify this workout, lift one leg up and balance yourself on the BOSU Ball with only one leg.  You can also squat all the way down and back up while keeping your arms at full extension.

You can purchase a BOSU Ball from our webstore here.

and Resistance Bands with connection clips here.

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