View this plan on Fitain

BOSU Plan ~ To Help Prevent Future Falls

Anyone can fall, but I don’t want it happening to you — add balance, stability & strength with these exercises. Save to your area & click ‘begin’ to track your progress.

  • 40 minutes
  • Intermediate
  • BOSU Ball
  • Full Body
Build muscle Strength & conditioning Mobility

Get the full benefits

Download the app to find this plan and others like it.

Log your results and track your progress, all for FREE!

Exercises

Main Routine

This is the main workout based around the Medium article. All these exercises will focus on strength, balance & stability.

BOSU Dome Kneeling Hip Hinge
  • Abdominals
  • Beginner
Set Reps
1 10
2 10
3 10
BOSU Dome Forward Lunge
  • Quadriceps · Hamstrings · Glutes · Calves
  • Beginner
Set Reps
1 10
2 10
BOSU Mountain Climber
  • Abdominals
  • Intermediate
Set Time (s)
1 20
2 20
3 20
BOSU Dome Superman (Alternating Arm/Legs)
  • Upper Back · Lower Back
  • Beginner
Set Time (s)
1 20
2 20
3 20
BOSU Dome Squat
  • Quadriceps · Hamstrings · Glutes
  • Intermediate
Set Reps
1 10
2 10
3 10
BOSU Dome Knee Push Up
  • Chest
  • Beginner
Set Reps
1 10
2 10
3 10
BOSU Dome Bird Dog (Hands Down)
  • Upper Back · Abdominals · Lower Back
  • Beginner
Set Reps
1 6
2 6

Bonus exercise

I wanted to throw in an isometric hold to give more variety

BOSU Dome Lunge Hold
  • Quadriceps · Hamstrings · Glutes
  • Beginner
Set Time (s)
1 20
2 20

Created by

Leon Ward’s BurnIt
Personal trainer

Get the full benefits

Download the app to find this plan and others like it.

Log your results and track your progress, all for FREE!

Fitain is FREE
for everyone to use

All features & functionality are included. We have worked hard to make sure we can help as many people as possible take the next steps on their health and fitness journey.

Learn more

Get started straight away

Sign up takes less than a minute and unlike existing apps, we don't ask for your age, weight, height, sex or shoe size. Find high-quality workout plans and health and fitness professionals in a matter of seconds. You can even take things a step further and connect with a trainer. You're in control and your information is always kept safe and secure at all times. We will never share your data with other companies.