BOSU Home Balance Trainer Owner’s Manual
- June 3, 2024
- BOSU
Table of Contents
BALANCE TRAINER
OWNER’S MANUAL
For maximum effectiveness and safety, please read this owner’s manual
before using your BOSU ® Balance Trainer.
Home Balance Trainer
Whether you want to perform better in sports, feel better in everyday life, or
improve the way your body looks and moves – the BOSU ® Balance Trainer will
get you there!
This revolutionary device is literally changing the face of fitness training.
Already in use by the world’s best athletes from virtually every sport, the
BOSU ® Balance Trainer can make a difference for YOU! The BOSU ® Balance
Trainer is all about YOU! It’s about your journey toward feeling your best,
performing your best, and looking your best! It’s about achieving more with
less effort. It’s about living in the moment. It’s about balance!
www.bosu.com
SAFETY TIPS
WARNING
FAILURE TO READ
AND FOLLOW THE SAFETY INSTRUCTIONS STATED ON THE EQUIPMENT AND IN THIS USER
GUIDE MAY RESULT IN POSSIBLE SERIOUS INJURY OR DEATH.
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Before starting this or any other exercise program, consult your physician. Your physician should assist you in determining the target heart rate zone appropriate for your age and physical condition. Your physician can also help you determine if you have physical limitations that could create a health risk or prevent you from properly using this equipment. Certain exercise programs or types of equipment may not be appropriate for all people. This is especially important for people over the age of 35, pregnant women, or those with pre-existing health problems, orthopedic conditions, or balance impairments. If you are taking medication that may affect your heart rate, a physician’s advice is absolutely essential.
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Handicapped or disabled people must have medical approval before using this equipment and should be under close supervision when using any exercise equipment.
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Do not overexert yourself with this or any other exercise program. Listen to your body and respond to any reactions you may be having. You must learn to distinguish “good” pain, like fatigue, from “bad” pain, which hurts. If you experience any pain or tightness in your chest, an irregular heartbeat, dizziness, nausea, or shortness of breath, stop exercising at once and consult your physician immediately.
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Breathe naturally, never holding your breath during an exercise. Avoid training, you should be able to carry on a conversation while exercising.
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Before each use, visually inspect the equipment. Never use the equipment if parts are missing or if the equipment is not functioning properly.
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Before each use, make sure the dome is properly inflated. Over-inflating the dome can cause the dome to separate from the platform. Immediately stop using the equipment and contact customer service if this occurs.
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Wear appropriate clothing when exercising. comfortable and lightweight, and should allow freedom of movement. Wear comfortable athletic shoes made of good support with non-slip soles, such as crosstraining or aerobic shoes. For some exercises, you may be instructed to exercise in your bare feet. Never exercise in socks, stockings, etc.
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Use this equipment only for the intended use as described by the manufacturer. Do not modify the equipment or use attachments not recommended by the manufacturer.
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Follow the exercise technique guidelines in this manual. Correct exercise techniques will help you get the results you want and keep you exercising safely. Do not use your BOSU ® Balance Trainer until you have read this manual completely.
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Start out slowly and progress sensibly. Before beginning any workouts, become acclimated to the dynamic surface of the BOSU ® Balance Trainer by slowly
stepping on and off the dome, practicing the “centered” position, etc. Once you become acclimated, start with the beginner workout and become familiar with all of the exercises before moving on to more advanced workouts or exercises. -
The dynamic surface of the BOSU ® Balance Trainer can enhance fitness training in a number of ways but it is important to remember that it is still highly unstable and the potential for a fall that may result in injury does exist. Move slowly and with control throughout the workout. To reduce the likelihood of a fall, simply step off of the BOSU ® Balance Trainer safely to the floor if you feel that you are losing your balance at any time.
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Standing on the platform is not recommended. It is an advanced exercise that increases the risk of a fall resulting in SERIOUS INJURY OR DEATH.
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Make sure the BOSU ® Balance Trainer is set on a non-slip, level surface with adequate clearance space around you. You should have enough space to lie in a face-up, face-down, or side-lying position on top of the dome, and to be able to step off safely in any direction. Make sure that if you lost your balance and fall, you would not hit any nearby objects. To reduce the risk of injury if a fall were to occur, use a mat or exercise pad on wood or other hard surfaces.
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Wipe the sweat off the vinyl surface of the BOSU ® Balance Trainer dome before each use and while working out as needed. Not unlike a wet basketball floor, sweat will make the dome surface slippery. Use a towel to wipe the sweat off the dome if necessary. A dry BOSU ® Balance Trainer provides a safer and more effective training environment.
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Warm up before any exercise program by doing 5 to 10 minutes of gentle aerobic exercise, such as walking, followed by stretching
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Cool down after an exercise session, with 5 to 10 minutes of gentle exercises, such as walking, followed by stretching.
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The BOSU ® Balance Trainer is not a toy. Children must be supervised by an adult familiar with the proper use of this product. To prevent injuries, keep this and all fitness equipment out of the reach of unsupervised children. Follow these simple rules:
– Keep unsupervised children out of rooms where you have your exercise equipment.
– Store exercise equipment in a room that can be locked.
– Know exactly where your children are when you work out.
– If you have small children at home, don’t wear headphones while you work out.
– Talk to your kids about the dangers of exercise equipment. -
When storing the BOSU ® Balance Trainer, make sure the dome is not in direct contact with any other surfaces. The dome needs to breathe to prevent sweating (i.e. an oily residue may appear on the dome), which can cause the dome to be slippery increasing the likelihood of a fall resulting in injury. If the dome does sweat, follow the cleaning instructions on page 8.
EQUIPMENT LABELS
EQUIPMENT WARNING LABEL
WARNING
**** To reduce the risk of serious injury or death, read all safety labels
and the owner’s manual, or be instructed by a qualified trainer/physical
therapist.
- Do not overexert. Stop if you feel faint or dizzy.
- Inspect before each use. Do not use if damaged.
- Check with your doctor before using BOSU®.
- Children must be supervised by an adult familiar with proper use.
WARNING
This equipment
challenges your balance. You may fall off. Make sure you have adequate space
around you in case you fall. Standing on the platform side increases your risk
of falling. If you lose your balance, the platform tips quickly. If you choose
to stand on the platform side:
- Take extra precautions, such as holding a securely fixed handhold, not holding weights or any other object, having a spotter, and placing mats on the floor.
- Be prepared to fall. Even with precautions, this advanced activity may result in injury or death.
Replace any labels if damaged, illegible or removed. Go to
www.BOSU.com or call 800810-6528 for replacement
labels, manuals, videos,s or questions. Max. user’s weight is 300 pounds. ISO
20957-1 Class 1 | Hedstrom Fitness, 1 Hedstrom Dr, Ashland, OH 44805
WARNING
Standing on this side increases your risk of falling. See the side label for
details.
WARNING
INCREASED FALL RISK.
See the side label.
See page 5 for the placement of these labels on your equipment.
SPECS & PARTS
BOSU ® is an acronym for “both sides up”. The BOSU ® Balance Trainer can be
used with the platform side either up or down for different types of
exercises. The solid
platform is 25 inches in diameter, and the dome should be inflated until it
measures 10” with the dome side up or 8-1/2” with the dome side down. Two
recessed handles on the bottom of, and toward the sides of the platform, make
it easy to turn over or carry. This fitness product has its foundation in the
field of medicine, as well as balance, functional and sport-specific training.
Neuromuscular physiology, which helps define the human movement, provides the
science that backs this complete approach to training.
TOPSIDE OF BOSU®BALANCE TRAINER
UNDERSIDE OF BOSU BALANCE TRAINER
Your BOSU ® Balance Trainer comes complete with a dual-action hand pump, plug,
and this instructional owner’s manual. Refer to the inflation instructions on
page 9.
INTRODUCTION
Congratulations on your purchase of the BOSU ® Balance Trainer! By purchasing
this piece of fitness equipment, you’ve made a commitment to improving your
overall fitness, as well as your balance, coordination, and posture. The BOSU
® Balance Trainer gives you a fast, fun workout that is easy to fit into even
the busiest lifestyle. The BOSU ® Balance Trainer program has been designed so
that you can train in cardiovascular or aerobic fitness, muscular strength and
endurance (especially for the ab and back muscles), and flexibility. And while
you’re getting stronger and more fit, you’ll also be improving your balance,
coordination, and body awareness. What this means is that you’ll look better,
feel better, and move better in sports and fitness training as well as daily
activities.
The BOSU ® Balance Trainer is safe and easy to use, regardless of your current
fitness level. It has been designed so that you can start with easy exercises,
and then gradually advance to more difficult exercises as your fitness level
and balance improve. Whether you’re a first-time beginner, or an experienced
athlete, the BOSU ® Balance Trainer is versatile enough to provide a workout
that is not only effective but fun!
Take a few minutes and read through this Owner’s Manual. You’ll learn safety
tips, how to correctly perform a BOSU ® Balance Trainer workout, and how to
integrate the workout into your total program. or a short, 8-10 minute
Balance Trainer workout, follow the program in this Owner’s Manual. For longer
fitness and sports training workouts, with expert instruction, follow any of
the BOSU ® Balance Trainer videos available at
www.bosu.com.
If, during the course of using your BOSU® Balance Trainer, you have any
questions
about the program, please contact our Customer Service Department at the phone
number, email address, or web address listed below. As always, you have our
personal assurance that we want your complete satisfaction. After all, your
success is our success too!
Sincerely,
Customer Service
BOSU ® Balance Trainer
Customer Service Department
1 Hedstrom Drive, Ashland, Ohio 44805
Call: 1-800-810-6528 or
Email: contact@bosu.com
Monday through Friday
8:00 am to 5:00 pm
Eastern Standard Time
www.bosu.com
Ordering Replacement Parts
Please visit us at www.bosu.com
or call Customer Service
1-800-810-6528
Monday through Friday
8:00 am to 5:00 pm
Eastern Standard Time
IMPORTANT: This owner’s manual is the authoritative source of information
about your BOSU ® Balance Trainer.
Please read it carefully and follow all the instructions.
A MESSAGE FROM THE INVENTOR
The BOSU ® Balance Trainer was born from a passion to improve my balance. In
my life-long pursuit of enhanced athleticism, I have come to understand that
balance is the
foundation on which all other performance components are built. Balance is, in
fact, the foundation of all movement. It is elemental and basic, yet so
profound. I also discovered that achieving better physiological balance can
act as a catalyst toward transforming your sense of balance into a state of
mind as well. Simply stand on the BOSU ®
Balance Trainer for the first time and you will begin to understand what I am
talking about. BOSU Balance Trainer is about a new way to exercise that is
functional, dynamic, and truly rewarding. After all, our time is precious and
ultimately we should pursue with a passion only those things that add value to
our lives. The BOSU ® Balance Trainer was my brainchild, my conception of how
to continually challenge myself without taking unnecessary risks.
The BOSU ® Balance Trainer, because it allows virtually anyone, regardless of
skill level, to effectively focus and train balance. On the other hand, the
BOSU ® Balance Trainer because it is impossible to master, will challenge the
most gifted athletes in the world indefinitely and allow them to continually
improve.
Balance training enhances the quality of my life in many ways. I move with
more grace than ever before and the BOSU ® Balance Trainer has developed my
abs like no other training device or technique I have ever experienced. I am
more agile, more athletic, and more confident than ever before as a result of
BOSU ® Balance Trainer training. I simply feel better because I BOSU. The only
thing that is certain in life is change. Nothing is static – on the athletic
field, in school, at home, or in the office, your ability to improvise and
adjust to the ever-changing set of given circumstances has an enormous impact
on your degree of personal fulfillment. Stand on the BOSU ® Balance
Trainer and you will feel what it is like to exercise at the moment. Start
exercising at the moment and you are one step closer to living in the moment.
And living in the moment is what it is all about.
David Weck
Inventor of the BOSU ® Balance Trainer
CARE & STORAGE
Your BOSU ® Balance Trainer has been carefully designed to require minimal maintenance for enjoyable use. To ensure this, we recommend that you do the following:
- Keep your BOSU ® Balance Trainer clean. Wipe sweat, dust, or another residue of the boss ® Balance Trainer after each use with a towel. Water and mild soap may also be used to clean the platform and dome.
- Store your BOSU ® Balance Trainer after use. The BOSU ® Balance Trainer is easy and convenient to store either inflated or deflated. DO NOT STORE THE BOSU ® BALANCE TRAINER IN DIRECT SUNLIGHT (SUCH AS OUTSIDE OR NEAR WINDOWS) OR NEAR HEAT SOURCES. Direct sunlight or excessive heat (like the high temperatures that can occur in the trunk of a car) can cause the inflated dome to deform. Though the product can continue to be used, deformation may cause the original balance traits of the dome to change.
- When storing the BOSU ® Balance Trainer, make sure the dome is not in direct contact with any other surfaces. The dome needs to breathe to prevent sweating(i.e. an oily residue may appear on the dome), which can cause the dome to be slippery increasing the likelihood of a fall resulting in injury. If the dome does sweat, clean it with water and a bar of mild soap.
- Avoid contacting the BOSU ® Balance Trainer dome with sharp or abrasive objects. Sharp or abrasive objects can puncture the vinyl surface. Always check the soles of your shoes for glass, stones, etc., before standing on the BOSU ® Balance Trainerdome.
- When deflating your BOSU ® Balance Trainer for storing, you may have to pull firmly to remove the plug. It will not harm the BOSU ® Balance Trainer to give the plug a hard tug in order to remove it.
GETTING STARTED
INFLATING YOUR BOSU ® BALANCE TRAINER
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Find the dual-action hand pump that came with your BOSU ® Balance Trainer and remove it from its wrapping. (See Fig. A)
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Place your BOSU ® Balance Trainer flat on the floor with the platform side up. (See Fig. B)
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Insert the dual-action hand pump nozzle firmly into the valve housing and inflate to a height of about 8-1/2 inches. (See Fig. B) DO NOT exceed 10 inches.
TIP: To judge proper inflation, simply hold a ruler vertically against the side of the BOSU ® Balance Trainer and inflate until the platform clears approximately 8-1/2” high on the ruler with dome side down and a maximum of 10” high with the dome side up. (See Figs. C1 and C2)
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Before each use, visually inspect the equipment. Never use the equipment if parts are missing or if the equipment is not functioning properly.
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When you have inflated your BOSU ® Balance Trainer to the desired height, firmly insert the air plug into the valve inlet. The air plug is included in the plastic bag with this manual.
SETTING UP
Make sure your BOSU ®
Balance Trainer is set on a non-slip, level surface with adequate clearance
space around you. You should have enough space to lie in a face-up, face-down,
or side-lying position n top of the dome, and to be able to step off safely in
any direction. Make sure that if you lost your balance and fall, you would not
hit any nearby objects. To reduce the risk of injury if a fall were to occur,
use a mat or exercise pad on wood or other hard surfaces.
ACCLIMATING TO THE BOSU ® BALANCE TRAINER SURFACE
Before you begin the BOSU ® Balance Trainer Workout, it’s important that you
feel comfortable stepping on and off the dynamic surface of the dome in all
directions. Practice slowly stepping up on top of the dome. Then, walk forward
off the dome and onto the floor. Repeat a few times, making sure that you
alternate legs (See Fig. A and Fig. B). When you are comfortable stepping up
and down in a forward direction, practice stepping up and down from the side
of the BOSU ® Balance Trainer. Finally, step up on top of the dome and down to
the back. Step on and off with control, and always stay within your comfort
range.
IF YOU FEEL THAT YOU ARE LOSING YOUR BALANCE AT ANY TIME WHILE STANDING ON THE
DOME, SIMPLY STEP OFF THE BOSU ® BALANCE TRAINER SAFELY TO THE FLOOR. When
following any of the BOSU ® exercise videos, acclimation exercises are
demonstrated.
PRACTICING THE
“CENTERED” POSITION
When you are comfortable stepping on and off the BOSU ® Balance Trainer dome
in all directions, you are ready to practice a “centered” position. Step up on
top of the dome, and place your feet about hip-width apart or slightly
narrower. Place your arms out to the sides for balance assistance, or place
your hands on your hips for more balance challenge. Try to maintain good
posture, with the knees “soft” (not locked) and the feet as level as possible
(See Fig. C). As you stand on the BOSU ® Balance Trainer you will
feel your core muscles (abs and back) working to maintain balance. The muscles
in your feet and lower legs are also working hard. Relax and let your body
find the “path of least resistance.” You will discover that it is impossible
to stand completely still!
This is perfectly normal, and as your balance and coordination improve, your
body will become more and more efficient at maintaining balance.
For more challenges, turn your head from side to side, tilt the head from side
to side (See Fig. D), or close your eyes for a few seconds. These variations
are very challenging and may take time and patience to master. 
GENERAL EXERCISE GUIDELINES
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If you are just starting an exercise program with your BOSU ® Balance Trainer workout, choose a time of day that’s good for you and then stick to it closely. You should choose a time when you feel energetic, when interruptions are few, and when you have not eaten for approximately two hours.
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Practice each exercise until you are very clear on the correct technique. When following any of the BOSU ® Balance Trainer exercise videos, begin with the easier variation of each exercise and progress to the more challenging variations only when you feel ready.
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Using muscle fatigue and proper technique as a guide, increase your repetitions to the number that you can complete comfortably and correctly.
It is more important to perform the exercises correctly than it is to complete the suggested number of repetitions. -
Start your program with two BOSU ® Balance Trainer workouts per week. If you’d like to add workouts, gradually build up to every other day of the week. It is important to have one day of rest between challenging workouts.
LIMITED WARRANTY
HEDSTROM® FITNESS LIMITED WARRANTY
For a period of 90 days, from the date of receipt, of the BOSU ® Home Balance
Trainer, HEDSTROM ® Fitness warrants that this product will be free from
defects in materials and workmanship when used for personal or household use.
For a period of 1 year, from the date of receipt, of the BOSU ® Pro Balance
Trainer, HEDSTROM ® Fitness warrants that this product will be free from
defects in materials and workmanship. This warranty applies only when the
purchase of the product is from an authorized dealer. This warranty is not
transferable. Warranty valid only in the USA.
EXCEPT FOR THE LIMITED EXPRESS WARRANTY STATED HEREIN, HEDSTROM ® FITNESS
DISCLAIMS ALL OTHER EXPRESS OR IMPLIED WARRANTIES, INCLUDING BUT NOT LIMITED
TO IMPLIED WARRANTIES OF MERCHANTABILITY AND FITNESS FOR A PARTICULAR PURPOSE.
SOME TATES DO NOT ALLOW LIMITATIONS ON HOW LONG AN IMPLIED WARRANTY
(INCLUDING IMPLIED WARRANTIES OF MERCHANTABILITY AND FITNESS FOR A
PARTICULAR PURPOSE) LASTS, SO THE ABOVE LIMITATIONS MAY NOT APPLY TO YOU.
HEDSTROM ® Fitness will not be liable for any loss or damage, including
incidental or consequential damages of any kind, whether based upon warranty,
contract, or negligence, and arising in connection with the sale, use, or
repair of the product. SOME STATES DO NOT ALLOW THE EXCLUSION OR LIMITATION OF
INCIDENTAL OR CONSEQUENTIAL DAMAGES, SO THE ABOVE LIMITATION OR EXCLUSION MAY
NOT APPLY TO YOU. THIS WARRANTY GIVES YOU SPECIFIC LEGAL RIGHTS AND YOU MAY
HAVE THESE RIGHTS THAT VARY FROM STATE TO STATE.
In the event of failure of this product to conform to this warranty during the
warranty period, you must return this product to the location shown below at
your own expense, unless otherwise approved by us in advance. HEDSTROM ®
Fitness will repair or replace, at its own option, the product or any covered
part, except that this warranty does not cover damage caused by accident
(including in transit), or repairs or attempted repairs by any person not
authorized by Hedstrom ® Fitness, or by vandalism, misuse, abuse, or
alteration. In order to obtain the Limited Warranty your product must be
registered. Please go to www.bosu.com and register your
product.
In order to obtain service under this warranty, use the following procedure:
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Send the part for a replacement to:
FARO LOGISTICS
3275 Alum Creek Drive
Columbus, Ohio 43207
Attn: HEDSTROM ® FITNESS
PARTS HOTLINE: 1-800-810-6528 -
Be sure to include:
• Legible return address
• Daytime phone number
• Email Address
• Brief statement concerning the part in question
• Your ORDER# and/or copy of proof of purchase -
Write your order# on the line provided and retain it for your records. (Retail customers write the place of purchase)
ORDER # __
https://www.bosu.com/videos MADE IN THE USA
HEDSTROM ® FITNESS
A division of Ball, Bounce & Sport, Inc. is the licensee of BOSU ® – ©2006,
©2008 and ©2009 BOSU ® Fitness, LLC.
BOSU ® is a registered trademark of BOSU ®
Fitness, LLC. U.S. All Rights Reserved.
Patent# 6,422,983, 6,575,885, 6,554,753, 7,344,488 and 7,494,446
1 HEDSTROM DR. | ASHLAND, OH 44805 |
800-810-6528 |
WWW.BOSU.COM | 10855R-4-A | 6.20.19