Blog Post - News, Views and Tips

Exercise of the Week – Bosu/Dome Down Mountain Climbers

Target Muscles: Core (Abdominals & Lower Back), Shoulders, Arms and Legs.

Dome (Bosu) Down Mountain Climbers 01 - Pro:Kinesis Personal Training, High Wycombe

Place the Bosu or Dome on the floor with the rounded side down, then kneel down and place one hand on either side of the platform side. Now lift your knees off the floor, so that you are balancing just on your hands and feet in a hand plank position. Then bring one knee in towards your chest, or slightly towards the opposite elbow.

Dome (Bosu) Down Mountain Climbers 02 - Pro:Kinesis Personal Training, High Wycombe

Then return your leg back to the plank position before bringing your other knee in towards your chest or towards the opposite elbow, as shown. This exercise can be performed slowly as an upper body and core exercise, or fast as a cardio workout too, but you must ensure that your back does not sag or dip.

Repetitions: As long as you can

This is a great exercise for the shoulders, arms and legs, and if you perform it super slow you’ll feel a good core burn. It enhances the impact on the muscles by utilising propreoception (your ability to balance in space) to make them work harder.  You might find it easier on the hands to place a towel or something between them and the Bosu platform, as it can be quite hard on them.