How To Do A Lunge & Bicep Curl Combination With A Bosu Ball Video

The lunge and bicep curl combination on a bosu ball is an advanced exercise that will work the legs and the biceps. Learn how to do lunge and bicep curl combinations with a bosu ball from a certified personal fitness trainer in this exercise video.

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Use free weights
Foot on angle of bosu ball
Back leg back
Lunge down
Bicep curl while lunging

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Amy McCauley has been a certified personal fitness trainer since 1995. She specializes in pilates, combat cardio, core conditioning and overall strength training. She works with clients ranging in age from 16 - 69. She has worked at Gold's Gym in Wilmington, NC since 2006. She loves her job because it gives her the opportunity to change peoples' lives in a positive way.

Hi. I'm going to demonstrate how to do a lunge on the BOSU ball round size with a bicep curl combination. Free-weight weight size is going to be between 5 and 10 pounds, whatever you're comfortable with. If you are stronger in the biceps, go ahead and add a 10- to 12-pound free weight in each hand. Take the foot and angle it. You want to make sure that it's not on top of the ball, but you're actually in an angle so that your heel is close to the second or third circle of the BOSU ball. Drop back with that back leg and tuck the hip under. You want that pelvis flat as opposed to open, so go ahead and drive the knee under, and knee goes straight down towards the floor. Shoulder blades are down by the spine. Palms are up. We're going to lunge down and execute a bicep curl at the same time. Your upper body and elbows need to stay tight, trying to let them lift up off the ribcage. It's inhale and exhale. You're exhaling as we come up; inhale as we drive it straight down. So exhale here and inhale here. You want to make sure that we don't let this knee shoot over the ankle. Straight line down and up, so think about reaching your head towards the ceiling. As we come down and up, apply pressure in your heel. You're going to feel a little bit of instability that's what the BOSU ball is there for. We're going to try and engage the abs and all the way around the back. Upper body stays tight. Full range of motion from the shoulders to the thighs. Try to do six to eight repetitions and two to three sets. Once you achieved that, try adding more sets and more reps. And that is how we do our BOSU ball lunge and bicep curl.

How to Do a Lunge & Bicep Curl Combination With a Bosu Ball Video

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