Total Body Bosu Workout

By training with a Bosu you can maximize your workout and increase the intensity by decreasing the stability. 

By training with a Bosu you can maximize your workout and increase the intensity by decreasing the stability. Click through to to download the workout. Pin it now and workout later.

This workout is broken up into three total body rounds. For each round you’ll complete all of the exercises, performed for 30 seconds each. Rest for 15-30 seconds between rounds. Rest 30-60 seconds before moving on to the next round.

Equipment needed:

  • timer
  • Bosu
  • 5-8 pound dumbbells


  • Keep your core tight
  • Shoulders blades back
  • Don’t skip the warm-up or cool-down.
  • Use proper body alignment and good form.
  • Weights, reps and rest periods should be based on your fitness level.
  • Modify as needed to meet your fitness level by increasing/decreasing weights, reps and/or stable to controlled unstable surface.
  • Gradually increase intensity based on your progress.

Please note: Train only on an unstable surface that you can safely control based on your fitness level and capabilities.

I am a certified personal trainer, but this workout was not created for your specific fitness level and needs. Make modifications as needed. Intensity and rest periods should be based on your individual fitness level. See your physician before beginning any exercise program. This web site is not intended as a substitute for the medical advice and supervision of your personal physician. Any application of this or any other exercise routine set forth in this program is at the viewer’s discretion and sole risk.

Grab a pen and your calendar. Plan your workouts for the week. Write it down. Share with others. Set yourself up to feel amazing. Set yourself up for success.

And, don’t forget your favorite music.


Right click the image below and save it to your mobile device or click the button below to download the printer friendly version of the workout.

By training with a Bosu you can maximize your workout and increase the intensity by decreasing the stability. Click through to to download the workout. Pin it now and workout later.

Printer friendly download:

By training with a Bosu you can maximize your workout and increase the intensity by decreasing the stability. Click through to to download the workout. Pin it now and workout later.

Workout Download


Lets chats:

Have you ever worked out with a Bosu?

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  1. Great workout Jill! I love the bosu and need to invest in one for my home gym!
    The workout pictures are great! 🙂

  2. Hi Jill,
    I’m so glad I found your blog through Nicole’s link up today! This Bosu Ball workout looks intense and fun…I recently created a workout that combines burpees & toning moves on a big exercise ball. I call it the Burpee Ball Blitz but I’d LOVE to see what the workout would be like if I make it the Burpee BOSU Ball Blitz 🙂 thanks for the ideas!!

  3. I love working out on a bosu ball! My favorite exercise is to flip it over and perform squats or curtsey lunges on it. Great workout! I will have to try this one next time 🙂

  4. I love hip raises on a bosu ball or swiss ball. Also, I would love a pink bosu! lol
    I need to pin this and remember to use it next time I am training. Now it’s too late wiht marathon training since I taper next week, but I REALLY need to be better with lifting and this is perfect for runners bc of the core and balance work!

  5. Yay Bosu! I love my old blue bosu. I have had it for ages, so cool to see that they are coming out with new colors! Love the workout, Im pinning it its awesome!

  6. I love it, Jill! I wish I had a Bosu…when I was in physical therapy I loved the challenging workouts on the Bosu. I’m just realizing how much you can do with it…I need to buy one!

  7. I’ve always wanted to get one of those things! Love the stability training you can do with it. It’s on a long list of home gym equipment I plan on getting someday. Ha.

  8. That walk over push up is awesome!! Great workout! I started using a Bosu in PT and I really need to get one for home! Thanks for sharing!

  9. Wow there are so many more BOSU moves in your workout than I even knew! I think I’ve only ever done one workout on one. I have a friend who was certified recently with BOSU so it’s starting to peak my interest as a trainer 🙂

  10. This looks like a great work out. How did I not know they make PINK bosu balls??!!!

  11. Great moves Jill! I use a Bosu to do many of these things including lifting weights. I like to work multiple muscle groups at a time! Random question – now that you got your NASM cert have you been taking more clients? I’d be curious to learn more about that! I’ve been thinking of a cert for myself, but not sure what I’d do with it once I got it.

  12. You ROCK! Great workout Jill! I haven’t used the bosu ball in a while, but I will save this workout for when I have one accessible. Love that it is pink too! XOXO

  13. This is great! I have been hearing a lot about the Bosu Ball, and how great it is and I love seeing all these workouts outlined in such depth. Thanks!

  14. Great workout! I love the Bosu but I don’t have one at home anymore. I use it a lot for clients though, but with my particular client population it is a challenge for them just to stand on it :-). I did pin the workout though, just in case.

  15. Great review! I need one of these, I have been seeing others using them for a while and they look not only fun, but like a great workout!

  16. I just picked up a BOSU to help with my foot and ankle strength. All I do is stand on it with one foot to help get those little stability muscles firing – you wouldn’t believe the difference standing can make 🙂

  17. These pictures make this workout look way too fun!! Love the BOSU!! I will certainly jump on one at the gym later this week!! Thanks for the fun workout Jill!!

  18. I LOVE this! I’ve always been a fan of BOSU and now with all the sweat pinkers sharing their favorite moves, I feel inspired to invest in one. I hope the BOSU God’s are hearing my request for a coupon code 😛 Happy Monday!

  19. Jill you have some great, target exercises here! I really need a bosu ball. I use one at the gym all the time but think having one at home is 110% needed. Great post!

  20. I love the bosu ball! I use it with my clients a lot.

  21. What a great post! I too didn’t have any idea you could do so much on one of these! We have one at the gym and my trainer has me do burpees with it!

  22. Love this workout Jill! It includes some moves from my workout coming on Friday! Love this challenge (and the pink bosu! :))

  23. I tried one for a few minutes at the gym once but found it very odd! I guess you just need to perservere!

  24. Love this workout!!! Totally working in this into my workout this week!!! I hit the Bosu today. I forgot how much I love to use it!

  25. I’ve never been able to get the hang of balancing on a Bosu but these total body workouts look really good!

  26. I SO need a bosu ball!! This looks like such a fun workout 🙂

  27. Love these pinnable workouts Jill! Bosu is great for cardio, I wish I had one to use at home!

  28. Love the workout! I can’t do too many single leg things right now due to pelvic pain but I do love to include those in my workouts usually!

  29. I love bosu workouts and really just need to purchase one if my own. They are a great way to change up a regular workout.

  30. This looks great! I have just started experimenting a bit with HIIT workouts, and will be adding this to my routine if all goes well! Thanks for the tips!

  31. That looks like a really great workout – challenging but not too high impact.

  32. I miss my Bosu Ball! Can’t wait to break it out again one day!

  33. Oh this is so cool! I had no idea you could do so much with a BOSU, but you can, and this is a great post to keep for future! You never cease to amaze me Jill 🙂 Have a wonderful Monday!

  34. I used one of these during PT and loved it. It’s on my wish list!

  35. Great ideas, I’ve never done it for a whole body work out — just an exercise here and there. I love to watch my son who flips it over and does the battle ropes – – I swear, that kid can do anything. Have a great week!

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