20-Minute BOSU® Total Body Workout

Perform the six total body exercises in order with minimal time between exercises. Rest for 2 minutes, then complete a second set. For more challenge, complete a third set.


1) Lunge Power Skip

Lunge Power Skip


Do: 12 repetitions on one side, then repeat on the other leg

Set Up: Stand on top of the BOSU® dome with one foot centered and the other foot lightly tapping the dome for balance.

Action: Keeping your weight on the centered leg, step back into a lunge with the other leg. Pause at the bottom of the lunge. Then, push off the back leg and lift the knee, balancing on the centered leg. Complete all of the repetitions on one side, then change legs.

Challenge: As you lift your back leg up to the power skip, add a hop on top of the dome.


2) Spider Plank

Spider Plank


Do: 20 repetitions, alternating legs with each rep

Set Up: With hands holding the platform handles and the dome facing down, step back into plank position.

Action: Maintaining a perfect plank, lift one knee up and outward toward the same side elbow. Pause with the knee at the elbow, then lower the leg back to starting position. Repeat on the other leg, and continue alternating sides with each repetition.

Challenge: Add a push-up, lowering the chest toward the platform, as the knee pulls toward the elbow.


3) Split Squat Overs

Split Squat Overs


Do: As many reps as possible in 60 seconds

Set Up: Standing to one side of the BOSU® dome, place the inside foot on the dome with the feet in a wide stance.

Action: Bend both legs into a wide squat and touch the dome with the fingertips of the outside arm. Powerfully drive both legs up and out of the squat and travel laterally over the dome. Land in a squat on the other side with the opposite hand touching the dome.

Challenge: Add more vertical propulsion with the legs, and push the arms overhead while traveling over the dome.

4) Extend & Tuck

Extend & Tuck


Do: 20 repetitions at a slow, controlled tempo

Set Up: Sit on the BOSU® dome with hands lightly touching the sides. Lift the knees to a v-sit tuck position.

Action: Keeping the back straight, extend the legs and simultaneously lean back slightly to counterbalance the legs. Pause at the end of the motion, then pull the legs and torso back into the tuck.

Challenge: Lift the hands off the dome and extend the arms in front for every other repetition.


5) Bird Dog Balance

 Bird Dog Balance


Do: 12 repetitions on one side, then repeat on the other side

Set Up: Begin kneeling on the BOSU® dome with both hands on the floor in front. Center one knee on the dome and extend the opposite leg behind with the toes touching the floor.

Action: Simultaneously lift the extended leg and the opposite arm to bird-dog position. Hold for 2 seconds, then slowly lower the arm and leg. Complete all of the reps on one side before changing sides and repeating.

Challenge: Lift the toes of the kneeling leg off the floor for some of the repetitions.


6) Lateral Lunge

Lateral Lunge


Do: 12 repetitions on one side, then repeat on the other leg

Set Up: Start in a lateral lunge position with one foot centered on the BOSU® dome and the other leg extended to the side at a comfortable width.

Action: Keeping your back straight, push off the dome with the lunging leg and bring that leg into “stork” position. Balance for a moment in this position, then slowly lunge back to the dome. Complete all of the repetitions on one side, then change legs.

Challenge: Push off the dome more explosively to challenge balance in the “stork” position.

As seen in Oxygen Magazine

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