Best Advanced Workouts With Bosu Balance Trainer To Build Strength

The Balance Trainer Push Up is a challenging version of the regular push-up that helps improve your stability. It uses an unstable surface, making the exercise harder and enhancing your overall strength in pushing movements.

How to do it

1. Place your hands on the outside edges of the Balance Trainer with the dome side facing up.
2. Lift your knees to create a straight line from your heels to your shoulders.
3. Bend your elbows to lower your chest towards the Balance Trainer, keeping your elbows close to your body.
4. Push back up to the starting position by straightening your arms.

The Balance Trainer Squat adds an unstable surface to the standard squat, helping to improve balance and coordination while targeting your thighs. This exercise challenges your muscles more than regular squats, leading to better results.

How to do it

1. Stand on the Balance Trainer with the flat side down.
2. Place your feet shoulder-width apart and slightly turned out.
3. Keep your heels pressed down and lower your body by pushing your hips back and keeping your chest up.
4. Make sure your knees move outward as you squat down, maintaining a straight back.
5. When your thighs are parallel to the ground, push back up to the starting position.

The Balance Trainer Narrow Push Up strengthens your chest, shoulders, and triceps while using a Balance Trainer to create instability. This variation encourages more tricep engagement due to the narrow grip.

How to do it

1. Stand behind the Balance Trainer with the dome side down.
2. Place your hands on the platform in a narrow grip and step back into a plank position.
3. Bend your arms to lower your chest toward the Balance Trainer.
4. Push back up to the plank position with straight arms.
5. Keep your core tight and avoid arching your lower back.

The Balance Trainer Crunch is a challenging twist on the basic crunch that strengthens your abdominal muscles. Using a Balance Trainer adds instability, which helps engage your core more effectively.

How to do it

1. Sit on the edge of the Balance Trainer dome side up, with knees bent and feet flat on the floor.
2. Lie back onto the Balance Trainer so your back is extended.
3. Cross your arms over your chest.
4. Engage your core and lift your torso towards your knees, keeping your head aligned with your body.
5. Slowly return to the starting position while maintaining tension in your abdomen.

The Balance Trainer Plank is a tougher version of the regular plank that helps strengthen your core. By balancing on a Balance Trainer, you'll challenge your stability and engage more muscle fibers for a better workout.

How to do it

1. Lie face down with your elbows under your shoulders.
2. Place your toes on the Balance Trainer.
3. Lift your body up so that only your forearms and toes touch the ground, keeping your body straight.
4. Tighten your core and keep your hips up, avoiding any sagging.
5. Hold this position for the recommended time.

The Balance Trainer Mountain Climber is a challenging cardio and core workout that uses a BOSU balance trainer. It helps improve your balance, core strength, and endurance while getting your heart rate up.

How to do it

1. Place your hands on the BOSU balance trainer with the flat side facing up.
2. Lift your body weight off the ground, balancing on your hands and toes.
3. Quickly bring your left knee toward your chest while extending your right leg back.
4. Switch legs by bringing your right knee to your chest and extending your left leg back.
5. Repeat this movement for several reps.

The Balance Trainer Alternating Lunge Jumps is a challenging exercise that combines lunges with jumps using a balance trainer. This workout helps improve your leg strength, stability, and overall endurance, making it a great choice for both athletes and beginners alike.

How to do it

1. Stand behind the Balance Trainer and place one foot on the dome.
2. Bend both knees to lower into a lunge.
3. Jump up while switching your legs in the air.
4. Land with the opposite foot on the dome and continue alternating legs.
5. Keep your back straight and core tight during the exercise.

The Balance Trainer Alternating Lunge is an exercise that strengthens your legs while improving balance and coordination. By using a BOSU balance trainer, it adds a fun challenge to regular lunges.

How to do it

1. Stand a little behind the Balance Trainer.
2. Step forward and place one foot in the center of the dome.
3. Lower your body into a lunge with both knees bent and your back heel lifted.
4. Switch legs with each lunge, or do all lunges on one side before switching.
5. Keep your back straight and engage your core during the exercise.

The Balance Trainer Burpee with Pushup is a challenging exercise that combines multiple movements to work many muscles. It uses a Balance Trainer for added instability and includes a pushup to engage the upper body more effectively.

How to do it

1. Stand with the Balance Trainer in front of you, dome side down.
2. Squat and lower the dome to the ground.
3. Jump back into a plank position and do one pushup.
4. Jump back to a squat position and lift the Balance Trainer overhead.
5. Return the Balance Trainer to the starting position, keeping your core tight.

The Balance Trainer Curtsy Lunge is a great exercise for strengthening your legs and improving balance. It works your glutes, quads, and hamstrings by using a balance trainer to make the movement more challenging.

How to do it

1. Stand on the top of the Balance Trainer with your feet together.
2. Step back diagonally into a curtsy lunge on one leg.
3. Push back up to the starting position on the dome.
4. Repeat for the desired number of reps, then switch to the other leg.
5. Keep your posture upright and your core tight during the exercise.

The Balance Trainer Dome Push Up is an advanced push-up variation that works your chest, shoulders, and triceps while improving your stability. Using a Balance Trainer makes the exercise more challenging than regular push-ups, helping you build strength for other pushing movements.

How to do it

1. Stand behind the Balance Trainer and place your hands on the dome.
2. Step back into a plank position with your feet hip-width apart.
3. Lower your chest towards the top of the dome by bending your arms.
4. Push back up to the straight arm plank position slowly.
5. Keep your core tight and avoid arching your lower back throughout the exercise.

The Balance Trainer Goblet Squat works your legs and core while challenging your balance. Using a balance trainer, like a BOSU ball, this squat helps build strength and stability in your legs and core muscles.

How to do it

1. Stand on the dome of the Balance Trainer with feet shoulder-width apart.
2. Hold a kettlebell with both hands at chest level.
3. Lower your body into a squat by bending your hips and knees.
4. Pause briefly at the bottom, then push back up to standing.
5. Keep your chest lifted and core tight during the exercise.

Balance Trainer Rear Lunge Kicks are lunges done with a Balance Trainer to make them more challenging. They mainly work your quadriceps, glutes, and hamstrings. This exercise helps improve stability and strength.

How to do it

1. Stand upright with your feet hip-width apart on the Balance Trainer.
2. Step back with one foot into a lunge position, bending both knees.
3. Return to the starting position by pushing through your front heel and standing back up.

The Balance Trainer Spiderman Push Up is a fun exercise that combines Push Ups and Mountain Climbers. It works your chest, triceps, and core while also improving stability using a Balance Trainer.

How to do it

1. Start in a plank position with the Balance Trainer platform side up.
2. Lower your chest towards the dome, then push back up to plank.
3. Bring your right knee towards your right shoulder, keeping it pointed outward.
4. Repeat the push-up followed by bringing your left knee to your left shoulder.
5. Keep your core engaged and avoid arching your lower back.

TRX Pistol Squats use a TRX suspension trainer and a BOSU Balance Trainer to improve balance, strength, and flexibility in one leg. This exercise targets the quads, glutes, and core while enhancing stability and proprioception.

How to do it

1. Stand on one foot on the dome of the Balance Trainer, holding the TRX handles.
2. Lift the knee of your other leg in front of you.
3. Slowly squat down on the standing leg, extending the lifted leg forward.
4. Gently pull the TRX handles to help push yourself back up to stand.
5. Complete the desired reps on one leg, then switch to the other leg.
6. Keep your posture upright and core engaged throughout.