#FatblasterFriday | Strength, speed and balance training on the BOSU

I used to teach a weekly Bosu class. Sixty minutes of balance training, core, speed, agility and strength. I gave it up because it conflicted with Sunday family time.

balance training

But I miss it (and my body misses it; the ‘use it or lose it’ principle definitely applies to balance training 😉 ).

Never used a Bosu balance trainer before? Here’s what you’re missing out on:

  • improved balance (guess that’s why it’s called a ‘balance’ trainer)
  • better core stabilization (just standing on the dome activates all sorts of tiny stabilizer muscles; muscles you probably didn’t even know you had)
  • stronger knees and ankles (a must if you want to protect yourself from falling on ice or tripping over your children’s toys)
  • enhanced proprioception (knowing where your body is in space)

Today’s #FatblasterFriday workout combines upper and lower body strength moves with some plyometrics and a bit of fast foot work. Only 6 exercises, performed circuit style, 30 s on, 10 s off. Twice through the circuit and you’re free to get on with your day!

You’ll need a set of hand weights and a Bosu balance trainer (but don’t fret if you don’t have one or somebody let the air out of yours… I’ve included Bosu-less options as well).

balance training

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Disclaimer: Although I am a registered Personal Trainer, I am not YOUR Personal Trainer. Always adapt workouts to suit your body and fitness level. Always consult your doctor before beginning a new exercise program.



  1. Awesome! Tamara this is exactly what I needed to change up my natural running form and strength drills. I’ve been doing them forever and getting bored. And when I start to get bored with a routine I don’t do it as often as I should.

    The form/strength drills I’ve been doing are so similar and for the exact Bosu reasons you listed. Thanks!
    Jill @ Fitness, Health and Happiness recently posted…Eat Smart Precision GetFit Digital Body Fat Scale Review and GiveawayMy Profile

  2. Excellent! I love the Bosu, and have one that I can use at my gym. Again–love these Friday posts–thank you!!!
    Michelle @ Eat Move Balance recently posted…Green Goodness: Guacamole!My Profile

  3. I love the BOSU – so many things to do with it.
    Great routine!!!
    Kim recently posted…What’s Your Favorite Exercise or Move?My Profile

  4. Love the squat jumps. Under appreciated cardio element in any workout. Add to it by elevating the BOSU; I place mine on top of a few pallets to increase leg movement/cardio effectiveness.

    As always, LOVE workouts that folks can do with little equipment.
    Contemplative Fitness recently posted…Toxicity, people, and how I cope: The nutshell version…My Profile

    • Great idea Roy! More of a box jump that way (although easier on your knees during the landing phase, I would think)

  5. Hmm, maybe I should contact Bosu and see if I can review one. They are a bit pricey to buy, but I really want one. Great workout!
    Jenn @comebackmomma recently posted…Fit Deck Review and GiveawayMy Profile

    • Jenn, I’ve seen them on sale for less at Winners. Do you have one around? A review is a great idea too.

  6. Another good one, Tamara! Love what you did with the burpees. Lifting up the bosu in between burpees helps engage the core, I imagine. I really like using the Bosu. I wish there were more exercise DVDs incorporating it.
    Carrie Rubin recently posted…The Online Blues—Is There A Relationship Between Social Media And Mental Well-Being?My Profile

    • Thanks Carrie. Sometimes I add extra moves into that chain; a pushup at the bottom and a Bosu overhead press at the top. Makes it much more metabolic.

      Sounds like I need to do another Bosu video!

  7. Love love love my Bosu! Pinned this so that I can use it on one of those days when my workout needs some spice – would love to see more Bosu workouts – it’s amazing how few total body workouts there are for the Bosu out there.
    Sarah @ Semi-Sweet recently posted…Ground Turkey Breast, 3 WaysMy Profile

    • Okay Sarah! You and Carrie have convinced me to do another. I have hours and hours of class lesson plans that I might as well put to use!

  8. I sooo want a Bosu. I am wondering thought if it has a weight limit. Do you know? I’m afraid of popping the poor thing. Thanks for doing these posts and for making the videos! I am hoping that I will be well enough to start working out again next week. Almost 6 weeks of not working out due to illness is awful!
    Melanie recently posted…I shaved my head for St. BaldricksMy Profile

    • Melanie, I have had clients as heavy as 240 lbs on it with no problems (other than their own personal balance issues…). I hope you’re feeling better and can get back to it soon!

  9. Gosh does it ever look like a lot of FUN!
    Kierston @candyfit recently posted…#RECIPEFRIDAY: No Carb Chicken Poppers!My Profile

  10. Wow, great variety you got from your Bosu! I don’t have one, have only tried one-legged exercises on them when I have tried them out and found that extremely challenging!
    Mary @ Fit and Fed recently posted…My skate at Pacific Coast Adult SectionalsMy Profile

    • Mary, single leg work on the Bosu is a real eye-opener isn’t it? I also have lots of great exercises for using the platform side… that might be a fun video!

  11. LOVE LOVE the family pic!!!!! Really great one Tamara! Well, they all are…. I was tired for you! 😉

    I wish I had a BOSU at home. In the gym, I really prefer my old style workouts BUT I do some balance stuff at the end lots of times & some of these moves would be perfect! I have bad feet so standing on the floor is a challenge. Super overpronator!!! No inserts have helped yet. 🙁
    Jody – Fit at 55 recently posted…Balls, Berries, Nuts, Chest & Stuff like Ziggy MarleyMy Profile

    • Jody, that’s one of the limitations of using a balance trainer; you can’t really go super heavy on it without compromising your form. I like to stick with moderate weights on the Bosu and use it as a metabolic, kinetic chain trainer, then go back to the floor and the bench to work on strength.

  12. Timely! I stood on a BOSU at the gym after my Body Flow class today for the first time ever. Kind of odd but I can see how it would be a good workout.

    • Elle, try a few of these moves (after you get comfortable on it). You’ll be surprised at the muscles you’ll feel the day after!

  13. Thank you thank you thank you! I will be sure to try this out this weekend. 🙂

  14. Love this one also!! I don’t have a bosu, but there is one at my gym that no one ever uses! It’s mine next week 🙂

    • OOoh, just be careful that nobody sees you on it; you might start something and have to fight for it Lorrie!

      • No, then maybe I’ll get more clients!

        • Even better! A great way to advertise your services (I’ve done this with the TRX when it was new to my gym; way to entice them…)

  15. I give you TONS of credit for working out on a Bosu! Whenever I get on one of those I just jump around for fun until my trainer says, OKAY TIME TO GET TO WORK – that thing whoops my booty, but in a good way *well when the work out is over* lol!

    Love your videos 😀
    GiGi Eats Celebrities recently posted…The Bachelor: Here Come The Crazies!My Profile

    • My kids LOVE to use my Bosu as a trampoline! Great cardiovascular workout…
      Thanks for the kind words about my videos! Means a lot.

  16. I have never tried a Bosu. but it looks like a great way to spice up everyday moves. Bosu burpees…yikes!
    Sylvia @ Frolic Through Life recently posted…Protein Piña ColadaMy Profile

    • Sylvia, I actually find Bosu burpees a little easier to do properly than chest-to-the-floor burpees; much easier on my easily over-extended wrists!

  17. your workouts have been reading my mind lately. i was just going to write a balance workout for bosu (specifically targeting knees and ankles) for sprint2thetable. 🙂
    Calee recently posted…Sweet Tunes Thursday: Zombie Apocalypse PlaylistMy Profile

  18. Oh I love the Bosu!! It’s so fun. I rediscovered it during PT for my knee. Balance training IS so important. Can’t wait to try these moves out!
    Christine @ Love, Life, Surf recently posted…Friday Round-Up: Parenting, Healing and Bye-Bye Google ReaderMy Profile


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