Creative Sequencing with the BOSU® Balance Trainer

Developing a great class or training session is not always about new moves or exercises. How else can we create interest? Consider adjusting the sequencing of exercises to progress your training session and keep your students engaged. Check out these simple exercises performed on the BOSU® Balance Trainer, and see how you can challenge your students in new ways by playing with timing and repetitions.

Squat/Lunge Power Over

Begin standing with feet about hip-width distance apart, right (R) foot on the center of the dome and left (L) foot on the floor. Step L leg back and lower into a lunge, bending both knees about 90 degrees. Return to start position. Squat and hop over the BOSU® Balance Trainer, landing with L foot on the dome and R foot on the floor. Repeat other side.

Push-Up/Knee Tuck

Flip the BOSU® Balance Trainer over so the dome is down. Start in a plank position with hands on the platform, slightly wider than shoulder distance apart. Perform a push-up by lowering the chest to the platform and then returning to start position. Bring R knee in toward the balance trainer and return to plank. Repeat this sequence, alternating lead legs.

Triple Dead Row

Stand, holding the BOSU® Balance Trainer with the platform side facing the chest. Hinge forward from the hips so that the torso is parallel to floor. Hold the hinge and perform three rows, lowering the dome toward the floor, then flexing the elbows. 

Squat/Quarter Hop

Begin standing behind the BOSU® Balance Trainer, with dome side up and feet slightly wider than hip-width distance apart. Perform a deep squat and bring hands to touch the dome. Then extend the hips and jump to land with both feet centered on the Balance Trainer. Do a small hop with a quarter turn to face right and then another hop to face front. Jump down and back to return to start position. Repeat this move turning in the opposite direction.

Dead Bug

Begin in supine position on the BOSU® Balance Trainer with the dome side up. Lift the feet off the floor and bring knees over hips. Reach the arms up toward the ceiling. Once stable, add challenge by extending the R leg and L arm. Return to the dead bug position and repeat other side.

Side Plank Abduction

Begin in a plank position with knees on the BOSU® Balance Trainer and hands and toes on the floor.  Open to a side plank by shifting weight to the R hand, opening the hips to face side, and extending the L leg. Reach left hand toward the ceiling. Lift the L leg until it is parallel to the floor, and hold for 5 seconds.  Return to start position and repeat on the other side.

 

Sequence 1 – Clock Drill

Any of your favorite exercises can fit into this challenging sequence, but I love alternating a cardio exercise with a strength exercise. The strength move can be offered as recovery from the cardio exercise. Here is how this 5-minute drill works: You will complete reps of each exercise within a timeframe of a minute, but the amount of time spent on each exercise will increase or decrease as indicated below. This one will keep your participants on their toes! 

Exercise

Round 1

Round 2

Round 3

Round 4

Round 5

Squat/Lunge Power Over

10 seconds

20

30

40

50

Push-Up/Knee Tuck

50 seconds

40

30

20

10

 

 

Sequence 2 – Ladder Up

We have all done exercises in a ladder format, but this drill really brings pyramid training to the next level!  Again, you will alternate between two exercises, but for this drill you will count reps instead of time.  Continue adding on reps as indicated below. 

Exercise

Round 1

Round 2

Round 3

Round 4

Round 5

Triple Dead Row

3 reps

6

9

12

15

 

Squat/Quarter Hop

3 reps

6

9

12

15

 

 

Sequence 3 – Count Down

Here is another fun ladder sequence. But this time, you will reduce the amount of repetitions each time you repeat an exercise. This drill feels a bit more manageable, as the reps decrease, but it is still quite challenging. I have included core exercises for this drill, but try it with your favorite cardio and strength exercises too!

Exercise

Round 1

Round 2

Round 3

Round 4

Dead Bug

 

20 reps

15

10

5

Side Plank Abduction

20 reps

15

10

5

 


Melissa Weigelt, MS 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. 

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