BOSU Ball Total Body Workout

This BOSU Ball workout strengthens the entire body and includes cardio moves to raise your heart rate.

BOSU Ball Total Body Workout Tips

Modify any moves as needed to fit with your fitness level and goals.

  • Complete all the exercises, one after the other (one set) for a short, total body workout.
  • Do 2 or more sets of each exercise in circuit format or in straight sets for a longer workout.
  • Split the routine into upper body and lower body for shorter workouts.

Form Pointers for the BOSU Workout

  • Always keep your body in proper alignment during each exercise. It's normal to shift to keep your balance, but make sure you don't slump. 
  • If you feel too wobbly, hold onto a wall for balance or take out any jumps that make you uncomfortable.
  • Start with a light weight or no weight to perfect your form.
Woman doing BOSU squats

Getty Images / dusanpetkovic


Warm up Exercises: BOSU Shift, March, and Run

  • Warm-up by standing on the BT and shifting your weight from foot to foot, using arms for balance. 
  • Repeat for 10 reps on each side, and then march for 10 reps on each side. 
  • If you feel comfortable, take it up into a light jog for 10 reps on each side. 
  • Repeat the series 3 times.

BOSU Triple Squats

  1. Stand sideways to the BT and place the right foot on top. 
  2. Squat down and then push up, stepping onto the dome and lowering into the squat. 
  3. Step to the other side and squat, continuing back and forth for 30 to 60 seconds.     

BOSU Alternating Lunges

  1. Stand on the ball and take your left foot diagonally behind you, punching your left arm across the body. 
  2. Bring the foot back and switch legs. For high impact, begin with your foot on top, the other foot lunging back
  3. Jump up and switch so that one foot lands in the middle of the BOSU and the other foot lunges.
  4. Repeat for 30 to 60 seconds

Squat Jumps

This targets cardio and lower body endurance.

  1. Stand on the dome with feet on either side of the bull's eye and squat as low as you can, knees behind the toes. 
  2. Push back up and jump up, taking the arms overhead. 
  3. Land with knees bent and repeat for 30 to 60 seconds. 

Squat with Overhead Press

This move will also keep the heart rate up while targeting the lower body and the shoulders. 

  1. Hold medium-heavy dumbbells just over the shoulders as you stand on the dome. 
  2. Lower into a squat (knees behind the toes).
  3. As you push back up, press the weights overhead. 
  4. Repeat for 8 to 16 reps.    

Power Lunges

This endurance move will challenge the heart rate and the lower body.

  1. Face the BT and place the right foot in the center of the dome.
  2. Lower into a lunge (the front knee should be behind the toe).
  3. As you press up, jump up and switch legs in the air, landing with the left foot on the dome and right foot back.
  4. Continue jumping and switching legs for 8 to 16 reps.

Lunge with Bicep Curl

This move targets the lower body and the biceps. 

  1. Hold medium-heavy dumbbells and stand a few feet away from the BT.
  2. Lunge forward with the right foot onto the dome and do a bicep curl.
  3. Press back, lowering the arms.
  4. Repeat for 8 to 16 reps on the same leg before switching sides.

Hamstring Tilts

This move targets the core and the hamstrings.

  1. Turn the BT over dome-side down and lie down, placing the feet in the center of the platform.
  2. Lift the hips a few inches off the floor and keep them there as you press the dome forward and then back.
  3. Repeat for 8 to 16 reps.

Hip Extensions

Finish up the lower body with this move. You can hold a light weight behind the knee for more challenge.

  1. Get on all fours with the knees on the dome, hands on the floor.
  2. Lift the left leg to hip level, keeping the knee bent, and press the heel towards the ceiling.
  3. Lower and repeat for 8 to 16 reps before switching sides.

BOSU Upper Body Exercises: Pushups

This targets the chest, arms, and core.

  1. Hold onto the BT on either side in push-up position with the dome side down, on the knees or toes.
  2. Keep the body straight as you bend the elbows and lower into a push-up.
  3. Push back up and repeat for 1 to 3 sets of 8 to 16 reps.

Fly Exchange

This targets the chest, glutes, and core.

  1. Lie on the BT, head, and neck supported and the hips lifted.
  2. Holding a light to medium weight, take the right arm straight up over the chest.
  3. Lower the arm down to shoulder level (elbow slightly bent) then lift back up.
  4. Change hands and lower the left arm down.
  5. Continue alternating arms for 1 to 3 sets of 8 to 16 reps.

One-Armed Row

This targets the back and core. If you're too wobbly, keep both knees on the dome.

  1. Kneel with left knee on the dome and bend over, placing the right hand on the floor and extending the right leg straight out.
  2. Holding a weight in the left hand, bend the elbow, pulling it to the torso while squeezing the lat muscle (on the side of the back).
  3. Lower and repeat for 1 to 3 sets of 8 to 16 reps.

Back Extension

This targets the lower back.

  1. Lie down with the belly button over the bull's eye and hands under the chin.
  2. Keeping the abs contracted, lift the head and feet off the ground in a back extension.
  3. Lower and repeat, keeping the abs tight throughout the movement.
  4. Repeat for 1 to 3 sets of 8 to 16 reps.

Core Exercises: Full Crunch

  1. Sit on the dome forward of the bull's eye and draw the knees into the chest, hands behind the head. Make sure you're not tipping forward or back.
  2. Squeeze the abs and lift the shoulders and hips off the dome in a full crunch.
  3. Lower and repeat for 8 to 16 reps.


  1. Sit with hips slightly forward on the dome and place your hands behind you.
  2. Lift your legs into a V and lean torso back, keeping back straight (don't collapse) and abs contracted.
  3. Lift the arms and hold for 20 to 60 seconds.    


  1. With the dome side down, get into a push-up position, on knees or toes, with hands on either side of the platform.
  2. Hold this position, keeping a straight line from head to heels and bracing the abs.
  3. Hold for 20 to 60 seconds. 


  1. From the above position, keep the arms straight and the body in alignment as you rock the BT forward and back for 8 to 10 reps.
  2. Rest and repeat for 1 to 3 sets.
  3. Add side tilts as well for more challenge.
1 Source
Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
  1. Zemková E. Instability resistance training for health and performanceJ Tradit Complement Med. 2016;7(2):245-250. doi:10.1016/j.jtcme.2016.05.007

By Paige Waehner, CPT
Paige Waehner is a certified personal trainer, author of the "Guide to Become a Personal Trainer," and co-author of "The Buzz on Exercise & Fitness."