Written and programmed by Raquel Renda, Fitness & Wellness Expert, Mind and Muscle Advocate Dedicated to Helping Women Unleash Their Strength and Embrace Their Potential
Photography by Paul Buceta
Hair & Makeup by Monica Kalra
After a debilitating experience, rebuilding strength felt like a struggle. Until I shifted gears, that is, to accepting my starting point and growing from there with calculated workouts, like this one making use of a BOSU® Balance Trainer. By focusing on proper form and controlled movements, create the base needed for more advanced exercises, including barbell routines. As you progress, you’ll notice improvements in your overall strength and stability, with full-body activation becoming more natural. This foundation is essential as it’s key to unlocking greater strength and endurance over time.
"As you progress, you’ll notice improvements in your overall strength and stability, with full-body activation becoming more natural."
The Workout
Using a BOSU® Balance Trainer, perform the exercises as a circuit for the specified number of reps. Complete 5 rounds of the BOSU® circuit, resting 3 minutes between each round.
Equipment Needed
BOSU® Balance Trainer, Dumbbells, Medicine Ball
Total Time
Approx. 50 minutes
Chest Press
Reps: 12-15, Rest: 30 seconds
Lie on your back with your upper body supported by the round side of the BOSU® Balance Trainer, feet flat on the ground and knees bent. Hold a dumbbell in each hand, positioned above your chest, while squeezing a weighted ball between your knees. Engage your core and press the weights upward, focusing on keeping your elbows slightly bent. Maintain a stable lower body throughout the movement. Slowly lower the weights back to the starting position, keeping your chest engaged and glutes activated for stability. Repeat for reps.
Pro Tip: Maintain tension in your core and glutes to protect your lower back.
Front Squat
Reps: 12-15, Rest: 30 seconds
Stand on the round side of the BOSU® Balance Trainer with feet shoulder-width apart, holding weights at shoulder level. Engage your core and maintain a tall posture as you lower into a squat, keeping your elbows up. Work on staying balanced on the unstable surface. Focus on slow, controlled movements. Push through your heels and exhale as you return to standing, using your legs and core to stabilize. Repeat for reps.
Pro Tip: Add a band above the knees to keep muscle activation for appropriate alignment.
Row
Reps: 8-10 per leg, Rest: 30 seconds
Place your back foot on the round side of the BOSU® Balance Trainer, holding a dumbbell in each hand. With the toes of your back foot resting on the BOSU®, engage your core and maintain a slight bend in your front knee if necessary to stay stable. Lean your upper body at a 45-degree angle. Pull elbows back. Lower the weights back down while maintaining your balance and control throughout the movement. Repeat for reps, then switch sides.
Pro Tip: Keep your shoulders away from your ears and focus on engaging your upper back as you row.
Lunge
Reps: 8-10 per leg, Rest: 30 seconds
Start in a lunge position with your right leg extended behind you, toes and ball of your left foot in the middle of the dome of the BOSU® Balance Trainer, holding light dumbbells at your sides. Slowly lower down so that your right knee almost touches the ground, and slowly rise back up. Repeat for reps, then switch sides.
Pro Tip: If your form starts to deteriorate, reduce reps or weight.
Shoulder Taps
Reps: 10 per side, Rest: 30 seconds
Start in a high plank position with your hands on the round side of the BOSU® Balance Trainer and feet wider than shoulder-width apart. Alternate tapping your shoulders with the opposite hand, starting with your left hand tapping your right shoulder, then switch. Repeat for reps.
Pro Tip: Minimize hip movement to challenge your core even more.
Single Knee to Chest Crunch
Reps: 10 per side, Rest: 30 seconds
Lie back with your lower back resting just in front of the top of the BOSU® Balance Trainer, feet hip-width apart on the floor. Engage your core and curl your torso upward as you exhale, simultaneously bringing one knee toward the center of your chest. Inhale as you slowly lean back, extending your leg fully while maintaining tension in your abs. Repeat on the other leg after completing all reps on the first side.
Pro Tip: Visualize lifting your navel toward your pubic bone to maximize core activation.
