15-Minute BOSU Workouts for Better Balance

Erin balancing on BOSU

The BOSU Balance Trainer, invented by David Weck in 1999, was designed to help integrate balance training into all areas of fitness. The unique, unstable surface provides a great, safe way to enhance your core strength while standing, sitting, side lying, prone or supine. You can perform all sorts of drills with this one piece of equipment, from cardio and strength exercises to traditional core strength moves. Try one of these express balance BOSU workouts (15 minutes each) the next time you workout!

BOSU Complete Core

Perform 8-15 repetitions of each exercise, resting 10-30 seconds between exercises. Then repeat the four exercises a second time for a complete 15-minute mid section quick-blitz that hits all core muscles.

CORE-bent-knee-aM   CORE-bent-knee-bM

CORE-lateral-trunk-flexion-aM   CORE-lateral-trunk-flexion-bM

CORE-supine-open-and-tuck-aM   CORE-Supine-open-and-tuck-bM

CORE-prone-spinal-ext-aM   CORE-prone-spinal-ext-bM

BOSU Complete Upper Body

Perform 8-15 repetitions of each exercise, resting 10-30 seconds between exercises. Then repeat the four exercises a second time for a complete 15-minute quick-blitz for the upper body.

UPPER_Travel-Push-aM   UPPER-Travel-Push-bM

UPPER-BI-Curl-V-Sit-aM   UPPER-Bi-Curl-V-Sit-bM

   UPPER_Superman-bM

UPPER-Stand-Lat-Front-Combo-aM   UPPER-Stand-Lat-Front-Combo-bM

BOSU Complete Lower Body

Perform 8-15 repetitions of each exercise, resting 10-30 seconds between exercises. Then repeat the four exercises a second time for a full 15-minute quick-blitz for the lower body.

LOWER-Alt-Lunge-aM   LOWER-Alt-Lunge-bM

LOWER_Four-Squat-aM   LOWER_Four-Squat-bM

LOWER_Squat-with-Rotation-aM   LOWER_Squat-with-Rotation-bM

LOWER_Quick-Side-Push-aM   LOWER_Quick-Side-Push-bM


Want your own BOSU to use outside of the gym? Use promo code ANYTIME20 at BOSU.com for a 20% discount on all products. Valid through 12/31/2015.


Images © 2006 BOSU

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Shannon Fable, 2013 IDEA and 2006 ACE Instructor of the Year, is the VP of Fitness Programming for the FIT4MOM® franchise. For more than two decades, she has helped impressive brands such as Anytime Fitness, Schwinn®, Power Systems, ACE, Silver Sneakers, and BOSU® as a fitness business and programming consultant. An experienced educator, freelance writer, and certified Book Yourself Solid® Business Coach, she helps fitness entrepreneurs navigate the industry and make more money. Fable serves as Vice Chair of the ACE Board of Directors and is the founder and co-owner of GroupEx PRO®, a cloud-based group fitness management tool.