The BOSU® Balance Trainer is an excellent tool to enhance your favorite exercises. Whether training strength, cardio, or core, you can get more out of your workouts by adding the Balance Trainer into the mix because adding stability challenges allows for a highly functional approach. When working on an unstable surface, more muscle groups are engaged to maintain balance, and additional effort is required to execute various exercises. If your clients have adapted to their fitness routine, this is one way to up the ante and overcome training plateaus. Not to mention, playing with the BOSU® Balance Trainer is just plain fun! There are endless options! Give these fun and functional exercises a try.
Traditional Exercise: Start standing with the feet hip distance apart. Step back with the right foot and lower into a lunge, bending both knees approximately 90 degrees. Then, step forward and return to start position. Repeat with the left leg.
Balance Trainer – Dome Side Up (DSU): Start standing on top of the Balance Trainer dome and perform alternating rear lunges as described above. Brace the core throughout the movement and try to keep the foot on the dome level.
Progression 1: Drop the rear leg knee to touch the dome.
Progression 2: Add a plyometric jump to switch sides.
Traditional Exercise: Begin in a plank position with knees on the floor or legs fully extended. Move the right hand laterally to widen the arm position. Perform a push-up, lowering the chest to the floor. Return to the start position, move the left arm laterally, and repeat. Alternate arms with each repetition.
Balance Trainer (DSU):
Begin in a plank position with both hands on the dome and knees on the floor. Move the right hand laterally to the floor and perform a push-up. Return to start position, move the left arm laterally, and repeat.
Progression 1: Perform the push-ups with legs fully extended.
Progression 2: Add a plyometric power press over the dome to change sides.
Plyometric Squat Jack
Traditional Exercise: Begin standing with feet together. Jump to a squat with feet slightly wider than hip distance apart. Jump back to the start position.
Balance Trainer (DSU):
Begin standing on top of the Balance Trainer dome. Jump to a squat position on the floor, straddling the dome. Jump back to the start position on the dome.
Progression 1: Increase range of motion on both the squat and dome jump.
Progression 2: Add a second jump stick on the dome.
Traditional Exercise: Squat and bring the hands to the floor. Jump back to plank position. Jump in and stand or jump in place.
Balance Trainer – Platform Side Up (PSU):
Begin standing behind the Balance Trainer. Squat and bring the hands to the platform. Jump back to plank position. Jump in and stand.
Progression 1: Pick up the Balance Trainer when standing and press overhead.
Progression 2: Add a jump on the press overhead.
Melissa Weigelt, Melissa is a BOSU® Master Trainer and owner at Flow Fitness Training, where she develops and presents a variety of continuing education programs for fitness instructors.