Jumping Jack Bosu Burpee Overhead Lockout Lunge

Similar to the jumping jack burpee described earlier, you will do an explosive push up, then hop the feet out and in, then hop the feet in towards the body (squat thrust) then stand up locking the bosu out straight overhead. From there straighten the arms completely (shoulders down and back) and perform a reverse lunge on both sides. Repeat starting at the explosive push up. To increase intensity let the bosu and feet come up in the push up.

You can also add a jump up and a jump lunge to the movement as the bosu comes overhead and is locked out.

Full body equates to high heart rate.