Home Workout Series – BOSU: Beginner

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Are you having trouble creating a good home workout during the pandemic? Are you unsure what equipment you should get that is versatile, durable, and worth the money?  Check out our blog over the next few weeks to see a series of different full body workouts that you can do at home with equipment that has value.

Today’s workout will use a piece of equipment called a BOSU Balance Trainer. Don’t be fooled, you can do much more than balance on this! As a PT I use a BOSU frequently when prescribing exercise to my patients, and I love its utility, portability, and ease of use. This piece of equipment can be purchased for around $100, which I think is a good value based on how many things you can use it for. Get your own BOSU here.

How to use BOSU for beginner workout

If you’re up for it, try the following workout!

Warm up:

Perform each exercise for 2 minutes, and complete 2 rounds. Push yourself to move quickly, but stay in control.

Up & Overs

Move up and over the BOSU, going from left to right and right to left.

Mountain Climbers

With your hands on the sides of the BOSU, alternate bringing right & left knees toward your chest. Try to keep your shoulders over your hands.

Main Set:

Perform 20 repetitions of each exercise, complete 3 rounds! (for lunges do 10 reps on each leg, and for planks hold for 1 minute).


Start with your shoulders on the BOSU, hips on the floor. Tighten your abs, squeeze your buttocks and push through your heels to lift your hips to the ceiling. Return to the floor.

Squat to Overhead Press

Alternate between squatting and pushing the BOSU overhead. Keep the weight mostly in your heels when you squat and keep your core engaged.

Plank on Elbows

With your elbows on the BOSU, prop up on your toes (or knees if toes is too challenging) and hold the position. Try to keep your back straight and core engaged.


With your back foot on the BOSU, drop your knee toward the ground and lunge down, and then push back up to standing (still with back foot on BOSU).


Cool Down:

5 minute walk

Good job! This workout just scratches the surface of exercises you can do with the BOSU. Don’t be afraid to get creative, just stay safe!

If you’re dealing with any pain or injury that prevents you from exercising or participating in any other activities you find important, give us a call to get set up for a free Discovery Visit with Dr. Maggie Roeger.

If you are pain free and want further guidance on your workouts, call us to connect with our personal trainer, Michelle Williams!


Check back next week for another BOSU workout with more advanced exercises!

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