11
14
S
INGLE
L
EG
B
ALANCE WITH
T
ORSO
R
OTATION
Fig. 10
Fig. 11
THE BOSU
®
BALANCE TRAINER
WORKOUT
Each exercise in this workout integrate balance
and stabilization with exercises that challenge the
cardiovascular/aerobic system, muscle strength and
endurance or flexibility. For an effective 8-10 minute
BOSU
®
Total Body Workout, perform each exercise
for the number of repetitions suggested. If you’re just
starting out, you may have to slowly build up to the
suggested number of repetitions. For a longer workout,
with music and expert instruction, follow one,
two or all three, ten-minute workouts in the video
that came with your BOSU
®
Balance Trainer.
P
ERFORM
10
TO
60
SECONDS OF BALANCE ON EACH LEG
.
The goal of this exercise is to challenge balance, stabilization and
muscular endurance of the lower body and core.
Step up and center one foot directly on top of the dome. Touch the
other foot lightly on the side of the dome until balance is established.
Slowly lift the non-weight-bearing leg out to the side. Keep the shoul-
ders level and hold the arms out to the side (See Fig. 10). For more
balance challenge, rotate the torso until one arm is reaching front and
the other back. Keep the hips square to the front as the torso rotates
(See Fig. 11). Repeat the torso rotation in the other direction. Lower
the lifted leg back to the dome and repeat the balance on the other leg.
For an easier modification, keep the non-weight-bearing foot touching
the side of the dome rather than lifting it in the air.
