Kettlebells are already a powerhouse training tool, boosting strength, athletic power and core stability. But when you bring a BOSU Balance Trainer into the mix, you unlock an entirely new dimension of training. The unstable surface challenges your balance, activates stabiliser muscles, and forces your body to engage from head to toe.
All you need is a BOSU, a set of kettlebells and a little space (bonus points if you take it outdoors). Here’s a complete routine to try:
1. Double Up Your Row
Why it works: Combines balance, core engagement, and upper-back strength. |
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2. Hop Over
Why it works: Builds explosive lower-body power and coordination while adding a cardio burst. |
3. Single Arm Squat Press
Why it works: Unites lower-body strength, shoulder power, and balance in one dynamic movement. |
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4. BOSU® Hip Hinge
Why it works: Targets hamstrings and glutes while challenging single-leg stability. |
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5. Double BOSU® Squat (or Single Dome Variation)
Why it works: Adds depth to your squats by demanding stability through the entire lower body. |
Workout Flow
Complete all five exercises in order. Rest for 1 minutes, then repeat the circuit 3-4 times.
Tip: Keep the tempo controlled, moving too fast will compromise your form and reduce the stabiliser muscle engagement that makes BOSU training so effective.
Training on an unstable surface forces your body to recruit stabilisers that often get overlooked. When paired with kettlebell strength work, you get a workout that develops power, balance and functional fitness all at once. Run through this routine 3-4 times to challenge your muscles in new ways and build strength that’s practical and lasting.
