You can do just one round which takes just six minutes, or try the recommended three full rounds (with no breaks in between). Even that adds up to only 18 minutes. Have fun!
Up and Over
Put the Bosu on the floor, and stand to the right side of it, with your left foot on top. Then hop up onto the Bosu with both feet, and then step out to the left. Continue to hop up and over the Bosu as fast as you can for a total of two minutes. Get momentum by staying low in the legs, in a deep squat, and by moving your arms.
Plank to Push Up
Start on your elbows in the center of the Bosu, holding a plank position. Your elbows should be shoulder-width apart. Begin by pushing up into your left arm and coming onto your left hand and then following with your right. You should now be in a fully extended plank on your hands. Then come back down onto the left elbow, following then with your right. Repeat this for one minute, leading with your left arm. Now switch sides by pushing into and coming up on your right arm. Continue for one minute on the right. So you'll do two minutes total, one on each side.
When pushing up, try to keep your hand directly underneath your shoulder. Also, pay close attention to your hips. Try to keep them stable, without letting them lift them up or rock too much. Lastly, make sure you core is engaged, since this move involves a lot of core strength.
Bosu Burpees with Squat
Step 1: Turn the Bosu over so now the flat base part is facing up. Stand behind the Bosu, with your legs wider than your hips and your toes slightly turned out. Come down into a squat by bending the legs deeply. Grab and hold the edges of the Bosu. Keep the core engaged. Make sure the energy is in your heels and your chest is up and open.
Step 2: On an exhale, push into the heels as you come to stand, and straighten the legs. As you do this, lift the Bosu up and over your head. Hold and squeeze the glutes. Keep your shoulders away from your ears.
Step 3: Bring the Bosu back down to the floor (flat base facing up) by going back down into your squat. Keep the chest up and open, and make sure to bend deeply in the legs so you don’t use your back or round it.
Step 4: Once there, jump your legs back into a plank position while gripping the edges of the Bosu.
Step 5: Jump back into a wide squat and start again at Step 1.
Step 6: Repeat for two minutes.