BOSU® Balance Trainer
The BOSU® Balance Trainer includes workout instructions to help get you started exercising in the most exciting way imaginable. Learn many of the same exercises that professional and Olympic athletes use to enhance their skills. Virtually any exercise performed on the ground can be performed on the BOSU® Balance Trainer, making it more ch..
Ballast Ball Tabata! Follow along with BOSU Master Trainer Mindy Mylrea as she demonstrates this cool four-minute Tabata drill, using just a BOSU Ballast Ball. This set is sure to challenge your hamstrings and glutes.
BOSU Mindy Mylrea's Weekly Fitness Challenge
BOSU® Partner Training
Grab a friend or loved one and try these heart-warming partner drills on the BOSU Balance Trainer.
BOSU Sit-Squat Hand-Off
Partners stand on BOSU Balance Trainer domes, facing each other, with one partner holding a..
Perfect for Personal Trainers: BOSU® Ballast Ball Fusion Workout
This hard-hitting and focused sequence challenges the body, head to toe, while a mindful integration of strength, balance, stabilization and agility gets results for clients of all levels. Perform each drill for 60 - 90 seconds. Repeat entire series for 2 - 3 sets.
Triple Squat Freestyle Jump
BOSU® HIT Cardio and Conditioning – Interval Training
Try this challenging interval sequence for a perfect mix of cardio and muscle conditioning using the BOSU Balance Trainer.
BOSU Cardio Burpee
BOSU Triceps Walkup
BOSU® Pilates 3D
Looking for a new challenge? Try these exercises using a BOSU Ballast Ball and BOSU Balance Trainer in your next core or Pilates mat workout.
BOSU Leg Pull Front and Push-up
BOSU Spine Twist
BOSU® Goes Gentle
Go gentle on your joints with these Pilates moves using a BOSU Balance Trainer and Ballast Ball.
BOSU Double Leg Single Leg
BOSU Criss Cross and Hundreds
BOSU Gluteals Prone
We're heading into triathlon season! Try these five BOSU® exercises to help you supercharge your performance leading up to and during your races. Even if you're not on the triathlon trail, the exercises here are sure to inject a good shot of variety and intensity into your workouts..
BOSU Dome Run Jump Hop
Ready BOSU Crunches, Cardio Squats, Core Stability & More
Put a fun “recycled” spin on popular moves—planks, crunches, squats—with these five exercises for personal training, group exercise and your own workouts! Do each exercise for 30-60 seconds; repeat the entire sequence 2-3 times.
BOSU Prone Tuck & Twist Flow
BOSU® Xplode Cross Training
These five BOSU Xplode drills focus on cardio training while also incorporating strength, core, balance and agility for a tough full-body workout!
BOSU Sumo Jump Switch
BOSU Dome Toe Tap..
Ready for Group Classes: BOSU® Total Body Integration
Put these clips together and you'll be sure to address a key component in healthy aging, total body integration, with every exercise - cardio, core, balance and stabilization. Perform each for 30 - 60 seconds. Repeat for up to 3 sets.
Squat Two-Hand Toss
Perfect for Personal Trainers: Integrated Strength and Balance for the Older Adult
"Strength" and "Balance" are hot topics for aging adults. This sequence brings them both together in an endurance set that adds variety and enhances proprioception and stabilization. Perform each drill for 60 - 90 seconds. Repeat for up to 3 sets.
Asymmetrical Flye with Bridge
Ready for Group Classes: BOSU® Dynamic Flexibility Workout
This series of dynamic stretches incorporates balance and agility with sensory challenges to work both the body and mind. For an even more connected experience, try it barefoot! Perform each progression for 30 – 60 seconds. Repeat entire series for 2 – 3 sets.
Plank Pigeon Trunk Stretch
Ready for Group Classes: BOSU® Partner Workout
Working out with a partner offers opportunities for fun and interaction while still getting a great workout. This series helps improve core strength, balance, power torso training, proprioceptive skill and the hand-eye coordination common to many sports. Perform each drill for 60 - 90 seconds. Switch partners and repeat drills.
Perfect for Personal Trainers: BOSU® Athletic Balance Workout
Improve proprioception, strength, stability, balance and muscular coordination with this integration of dynamic balance, varied movement requirements, and changing conditions of instability. Perform each drill for 30 - 60 seconds. Repeat series for 2 - 3 sets.
Squat with Short Hop
What is BOSU®?
*Pronounced “Bo,” like the boy’s name, and “Sue,” like the girl’s name.
What began as the launch of one of the most innovative products the fitness industry has ever seen turned out to be just the start of a journey that continues to expand, shape and define functional training.
Invented by David Weck, the BOSU® Balance Trainer debuted in ..
The science of human movement supports what we know to be true; BOSU® training really is for everyone. It’s quite possibly the most effective route to improving core stabilization and neutral spinal posture, both of which are the building blocks for moving better in athletics and in life.
In this section, professionals can learn more about the science behind balance and balance training, why there is no better way to train than functionally, and how to integr..
Elevation training with progressive variations in height enhances the ability to create and deliver programming for a variety of applications, and brings a new training format to health club, athletic conditioning, and rehabilitation settings. BOSU® Elevation Training, facilitated by the new STAX risers helps fitness professionals and coaches improve training outcomes for all client levels, and creates a new category of drills and training skills which can challenge anyone on the fitness cont..
Put these exercise clips together and you've got a ready-made series of head to toe, total body exercises that integrate the BOSU® Balance Trainer with other popular fitness equipment.
Traveling Kettle Bell Swing
Squat - Hand to Hand Walk Down
Kettle Bell L..
by: Lawrence Biscontini, MA
One of the most exciting trends in balance training today occurs by combining the versatile BOSU® Balance Trainer (BT) with barefoot mind-body disciplines. While wearing shoes for traditional core and upright conditioning applications still proves popular and appropriate, barefoot movement on the BT challenges the lower body extremities in new ways (Kavounoudias). Among the mind-body disciplines that easily lend the..
by: Shannon Fable
Yoga continues to increase in popularity throughout the country. Most instructors answer the demand by incorporating yoga-inspired poses into workouts. Of course, nothing can replace the extensive training required for proper yoga practice. However, the strengthening, stretching and relaxation benefits of simple yoga poses can be enjoyed within a wide variety of exercises if certain precautions are taken to ensure safety.
The BOSU® Balance Trainer (B..
defining neutral spinal posture
Neutral posture can be defined as avoiding the extremes of sustained spinal flexion (rounded spine) or extension (arched spine), or positioning the spinal column and pelvis in a manner that reflects a midposition between the extremes of these two joint actions. A total approach to abdominal and back strengthening, back wellness and functional balance training must include the concept and teaching of neutral posture. Avoiding the extremes of sust..
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Functional movement, or the ability to move and respond without restriction, as well as to move and respond effectively and with intention, begins with an understanding of core stabilization and neutral spinal posture.
core stabilization and its importance to functional movement
Obviously, the ability to position the spine and activate the muscles necessary to do..
righting, protective and equilibrium reactions
The antigravity, balance and power producing capacity of the body can be simply thought of, in terms of physical skills, as righting, protective and equilibrium reactions.
Automatic righting reactions maintain or restore body alignment as it relates to the position of the head, trunk and limbs. Muscle spindles monitor the rate at which muscles lengthen and play a big role in maintaining balance at rest. Spindle feedback..
Proporioceptive sense, and consequently balance, is available largely because of muscle spindles and other sensory organs or proprioceptive receptors. Sensory organs relay information via the central nervous system, and provide a sense of body or limb position in space. This is also referred to as kinesthetic awareness. Sensory organs, located in muscles, tendons or joints, for example, allow a person to predict the degree of elbow flexion or extension even if t..