Strength & Conditioning - Kevin Kearns, Workout 14: Bosu Beatdown

Kevin Kearns

Featured Coach

Medfield, Massachusetts, United States

Martial Arts, Strength and Conditioning, Functional Movement Screen, MMA

Kevin Kearns knows what it means to train like a fighter - he has trained UFC fighters like Kenny Florian, Stephan Bonnar, and Marcus Davis for a living for many years. Now you can get a chance at these hardcore workouts, that also happen to be a lot of fun.


To learn more about Kevin, read our feature interview:

Featured Coach: Kevin Kearns, Part 1 - Blowing Up With the UFC

Featured Coach: Kevin Kearns, Part 2 - Everybody Has a Good Fight



Workout 14: Bosu Beatdown


I know you have all seen this device in the gym over the past ten years and may have waved it off as the “aerobics toy.” On the contrary the Bosu is an effective tool for full body conditioning at high intensity, as well as a great core workout at the same time. We use it a lot in our Burn With Kearns MMA Fighter Fit class.


Here’s the thing - you can actually hit it with MMA strikes and it does not hit back. Now, how’s that for a different twist on an aerobics toy? So let’s try this workout, shall we, naysayers of Bosu?


Do each exercise for 30 seconds to 1 minute in 8 exercise intervals for 3 rounds:

1. Sprawls

2. Sityodtong knees

3. Knee in the belly with 2 punches

4. Knee drop punch down

5. BJJ sit out

6. Curve knees

7. Explosive power jumps

8. Lateral jumps


So when you are puking in the corner let me know how you feel.

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