How To Do A Squat Bicep Shoulder Press Combination With A Bosu Ball Video

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

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Both feet on bosu ball
Stabilize body
Back flat
Palms toward each other

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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 squat, bicep and shoulder press combination. Free-weight size, if you've just started, is between a 5- and 8-pound; if you've been working out for a while, you should try between a 10- and 12-pound free weight. We're going to step on top of the ball. [demonstration] Bring your feet up so that they're shoulder-width apart. So you're going to be probably about on your third ring, possibly second ring. We're first going to squat down. Bicep curl, push it up over your head, drive it back down by your rib cage, drop the arms down. So this is going to go one, two, three, four. Watch that your knees don't shoot way over your toes and watch that they don't cave in. Try to keep them tracking right in line with your second and your third toe. Keep your back really flat. Elbows next to the rib cage. Curl first. Press it up straight up. Palms are towards each other. Drive it down, elbows to the rib cage. Open up that bicep curl. So it's inhale, exhale, inhale, exhale. I want you to try to complete between six to eight repetitions. Take a break and do another two to three sets. Slowly, coming down. Make sure that those knees don't shoot over your toes. Sit way back into your hips is going to make you work a little bit more glutes and hamstrings. Get that curl in, get those biceps engaged. Shoot it up. Get the shoulders activated. Come back down nice and slow. And that is how we do our bicep curl, shoulder press with a squat combination on the BOSU ball.

How to Do a Squat Bicep Shoulder Press Combination With a Bosu Ball Video

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