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gf11 Lower Body | Bosu Workout
Welcome to my gf11 11-minute lower body strength workout with a Bosu ball. There are ten intervals in this workout. In this blog you’ll find a summary of the workout with some tips and notes. But if you just can’t wait to get moving, then go ahead and dive right into the workout.
If you have time, take my 5-minute warm up before your workout and my 5-minute post workout stretch when you’re done.
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Before You Begin
Following a 1-minute warmup, this workout is is made up of 10 rounds of lower body exercises on a Bosu ball (ball side up) with an optional single dumbbell. There are 5 unique moves and the set is repeated twice. The purpose of this workout is to build muscular strength and endurance in your posterior chain. I used a 20 lb weight.
Workout Video:
Workout Breakdown:
There are 10 intervals in this workout made of 5 unique exercises and repeated twice. Each exercise is performed for 40 seconds followed by 20 seconds of rest.
Exercises
- Split Stance Deadlift (Left)
- Bulgarian Squat (Left)
- Knee to Tap (Left)
- Squat to Heel Raise
- Bicycle Balance
- Split Stance Deadlift (Right)
- Bulgarian Squat (Right)
- Knee to Tap (Right)
- Squat to Heel Raise
- Bicycle Balance
