BOSU® Double Duo Quickies

The BOSU® Balance Trainer is a fan favorite for core, cardio, strength, and obviously balance training. And the BOSU® Ballast® Ball is the best upgrade from the classic stability ball, targeting the core, upper and lower body strength, and a sneaky amount of intensity. Now add the two together and you’ve got a mighty double duo!

 It’s common practice to combine equipment to maximize intensity and difficulty. Often you’ll see dumbbells or a light weighted bar with a BOSU® Balance Trainer. But how about the BOSU® Ballast® Ball with the Balance Trainer? By adding these two unique pieces of equipment together you will have no shortage of intensity and total body challenges.

 Check out these 3 total body exercises using the Mighty Double Duo:


Squat with Ball Rotation + Overhead Press

Standing on the BOSU® dome while holding the Ballast® Ball, squat and hold at the bottom of the movement. Rotate right then left. Come back to center, stand, and press the Ballast® Ball overhead.


Atomic Push-Up

Hold a plank with hands on the BOSU® Balance Trainer platform handles and shins (or knees) on the Ballast® Ball. Rolling the ball, pull knees to chest, extend back to plank, and add a push-up.


Single-Leg RDL + Bulgarian Lunge + Ladder Slam

Place the rear foot on the BOSU® Balance Trainer with the other foot in front of the dome in a Bulgarian lunge position. Holding the Ballast® Ball, lower the legs into a lunge, shake the Ballast® Ball so the load hits the top of the ball and then slams back to the bottom, then slowly hinge forward into a single-leg RDL. Repeat, increasing the number of ball slam reps each time.


All these multi-part exercises are complex, challenging, and require good form and focus. Start by finding balance and core stability in each exercise. Then slowly progress by adding one element at a time. When you’ve reached the full expression of the exercise, continue for a set number of reps or for the time until fatigue sets in and your form starts to be compromised.

 I recommend using these exercises in three ways:

        1.) Sprinkled throughout your current workout plan

        2.) As a finisher for a workout

    • Example: 30 seconds each, 15 seconds rest, repeat 3 times

        3.) As their own quickie workout!

    • Example: Exercise 1, 40 seconds on, 20 seconds rest, 4 times
    • Example: Exercise 2, 40 seconds on, 20 seconds rest, 4 times
    • Example: Exercise 3, 40 seconds on, 20 seconds rest, 4 times (Right leg one round / left leg next round)

 Now that you’ve experienced the Mighty Double Duo, your workout will never be quite the same!


Alison Galvan has a Masters degree in Kinesiology and works with athletes, college students, kids, older adults, and everything in between. In additional to working as a BOSU® and Hedstrom Fitness Master Trainer, Alison owns EnergyX Fitness in San Antonio, Texas. 


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