Bosu Ball Exercises: Lunge Bicep Curls

Video Transcript

"Hi I'm going to demonstrate how to do a lunge on the bosu ball round side with a bicep curl combination. Free light weight size is going to be between 5 and 10 pounds or whatever you are 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 you are not on top of the ball but that you are actually at 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 that knee under. Knee goes straight down towards the floor, shoulder blades are down by the spine, palms are up. We are going to lunge down and execute a bicep curl at the same time. Your upper body and elbows need to stay tight. Try not to let them lift up off the rib cage. Inhale and exhale. You are exhaling as we come up and inhale as we drive it straight down, so exhale here and inhale here. We want to make sure that we don't let the knee shoot over the ankle. Straight lines down and up. Think about reaching your head towards the ceiling as we come down and up apply pressure in your heel, you are going to feel a little bit of instability. That is what the bosu ball is there for and we are going to try to engage the abs and all the way behind the back. The upper body stays tight, full range of motion from the shoulders to thighs. Try to do 6 to 8 repetitions and 2 to 3 sets. Once you achieve that try to add in more sets and more reps and that is how we do our bosu ball lunge and bicep curl."