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BOSU® Balance Trainer and TRX Suspension Trainer Exercises

Looking for a fun and challenging new workout with your BOSU® Balance Trainer? Add TRX Suspension Straps!

Incorporating TRX suspension training into your BOSU® Balance Trainer workout can help you change up your routine and get many additional benefits. The TRX can be a great balance assist, and it can also add new complexities, increase the challenge and work different muscle groups.

Try this series of six BOSU® Balance Trainer/TRX exercises for a quick, yet whole-body workout.

Simple Squat

Place the BOSU® Balance Trainer in front of the TRX straps, dome side up. Stand facing the straps, with both feet balanced on top of the dome, holding the straps one in each hand. Using the straps to help balance and guide you, slowly lower down into a squat, and rise back up. Do this eight times. 

BOSU® Balance Trainer/TRX Jack

Stand facing the TRX straps, with feet straddling the BOSU® Balance Trainer, straps in hands. Holding the straps, jump up to land with both feet on the center of the BOSU® Balance Trainer, keeping a slight bend in the knees. Then jump to land back in the starting position. Repeat eight times.

Knee Tap Lunge

Facing away from the straps, stand on your left foot, placed in front of the BOSU® Balance Trainer, with your right foot positioned and resting in both straps. Slowly lunge your left foot back, tapping your left knee to the dome of the BOSU® Balance Trainer, and then slowly rise. Repeat 5 times then switch to a right leg lunge.

Reverse Crunch

Sit facing the TRX straps on the dome of the BOSU® Balance Trainer, and position heels of both feet into the straps, one in each cradle. Place hands on the BOSU® Balance Trainer on either side of your body, and lift your glutes off of the dome. Slowly straighten legs out, and then back in. Do this eight times.


Position yourself in the same starting position as the Reverse Crunch, this time with legs out straight. Keeping legs straight, rise off of your glutes so that your weight is balanced between your arms and your feet in the straps. Slowly push your body out in front of the dome, and lower your body down, effectively achieving a tricep dip. Rise and repeat eight times.


Position the BOSU® Balance Trainer dome side down. Facing away from the straps, position feet one in each cradle. Rise to a plank, with hands-on the platform side of the BOSU® Balance Trainer positioned one on each side. Slowly “saw” your body shifting your weight 4 – 6 inches forward, then backward.

If you’re up for the challenge, repeat the entire series!

Amina Daniels is a high energy fitness professional, who champions her Detroit based cycle studio, Live Cycle Delight and Yoga/Pilates studio LCD Hot. Amina holds fitness certifications in RYS200 from Kripalu, Group Strength, Personal Training, TRX Camps, TRX Group Fitness, TRX Rip Trainer and Indoor Cycling by Schwinn Bikes and Real Ryder.