As a personal trainer, I often am asked what type of equipment I would recommend for personal purchase. In an industry filled with gimmicks and fads there are still many key pieces that have been around for decades and aren’t going anywhere. Stability balls, the Step, dumb bells, skipping ropes and non-slip yoga mats are all good examples of equipment that has stood the test of time. There is also a battery of new equipment over the last decade that will join this group and the TRX Suspension Training System and the Bosu are amongst them. This week I thought I would cover an exercise that uses both of those pieces of equipment.
The ‘TRX Bosu Pushup’ ramps up the difficulty of a standard pushup by creating an unstable environment by putting your feet in swinging straps of the TRX and then by placing your hands on an inverted wobbling Bosu. This exercise is advanced and core stability is essential.
The TRX Bosu Pushup
Set your TRX at low setting [handles are evenly hanging at mid calf height]
Place a yoga mat underneath the TRX and an inverted bosu approximately distance from your heels to shoulders from the hanging TRX handles
Lying facedown on the mat put both feet halfway through the TRX straps
While resting on your knees grab the Bosu with your thumbs slotted into the grab slots
While keeping your shoulders directly over the Bosu engage your core and lift up into plank position
Core should be engaged at full power to maintain a straight and neutral spine
Perform a pushup by bending your elbows to 90 degrees and pushing back up to plank position
Perform 10-20 repetitions
If you are unable to complete 20 reps then finish the rep sequence with your feet on the ground or your knees on the mat
Complete 2- 3 sets with 30 second breaks in between
This is a tough, technique focused exercise that should not be attempted until advanced core stability has been achieved and the participant can already perform 30-40 pushups from their toes with good form.