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.

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

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

Lower Body Endurance and Strength Exercises

Squat Jumps
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.  Push back up and jump up, taking the arms overhead.  Land with knees bent and repeat for 30 to 60 seconds.  This targets cardio and lower body endurance.

Power Lunges
Face the BT and place the right foot in the center of the dome.  Lower into a lunge (the front knee should be behind the toe). As as you press up, jump up and switch legs in the air, landing with the left foot on the dome, right foot back.  Continue jumping and switching legs for 8 to 16 reps.  This endurance move will challenge the heart rate and the lower body.

Upper Body Exercises

Pushups 
With dome side down, hold onto the BT on either side in push-up position, on the knees or toes.  Keep the body straight as you bend the elbows and lower into a push-up.  Push back up and repeat for 1 to 3 sets of 8 to 16 reps. This targets the chest, arms, and core.

One-Armed Row 
Kneel with left knee on the dome and bend over, placing right hand on the floor and extending the right leg straight out. Holding a weight in left hand, bend the elbow, pulling it to the torso while squeezing the lat muscle (on the side of the back). Lower and repeat for 1 to 3 sets of 8 to 16 reps.  If you’re too wobbly, keep both knees on the dome. This targets the back and core.

Core Exercises

Full Crunch
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.  Squeeze the abs and lift the shoulders and hips off the dome in a full crunch.  Lower and repeat for 8 to 16 reps.

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

Tilts
From above position, keep the arms straight and the body in alignment as you rock the BT forward and back for 8 to 10 reps.  Rest and repeat for 1 to 3 sets.  Add side tilts as well for more challenge.

Form Pointers:

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 thatmake you uncomfortable.

Start with a light weight or no weight to perfect your form.