By adding the use of a BOSU to a standard squat thrust burpee you add instability, forcing you to work your core to maintain your balance. It also challenges the stability of your shoulders. BOSUs are typically found in all gyms nowadays and can also be readily purchased for home use, online or even at your local Target. So no excuses!
1-Hold a BOSU by its handles, the flat side facing your body.
2-Come down into a squat and place the rounded part of the BOSU on the ground.
3-Kick your legs back into a plank position. Remember to keep your core activated to maintain your balance.
4-Hold the plank for about two counts. You can add a pushup at this point for added upper body work.
4-Jump your legs back into a squat.
5-Come back up into a standing position.
6-Press the BOSU overhead.
Do as many repetitions as you can in a minute. Rest for 30 seconds then repeat for another minute. Do a total of 3 sets.