Exercises and workouts for your balance trainer

June 14, 2014

Click on ‘Playlist’ for the balance trainer single exercises and workout routines.

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The list of exercises you can perform on your Rooboard balance trainer is extensive. All of these exercises are designed to increase your fitness and strength while improving your balance and stability. All of the exercises engage your core and stabiliser muscles.

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Press-ups (single hand or toes on the deck to engage the core)
Sidewinder press-ups
Drop press
Tricep dips
Shoulder press-up (also called pike press)
Shoulder press (seated)
Shoulder fly (seated)
Renegade row
Close grip (tricep) press-ups
Press with knee tuck
Explosive jump press
Bicep press-ups
Arm raises (toes on deck)
Swimmers (butterfly) standing or sitting
Swimmers (front crawl) plank postion
Leg lift tricep dips
Downward dog jacks
Hand walkouts
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Squats
Squat hop with rear foot on deck (Bulgarian)
Loaded squats
Jump squats (both feet onto deck)
Single leg squat and press
Lunges (alternating)
Single leg lunges (front foot or rear foot on deck)
Lunge / lunge-ups
Static long lunge with toe roll
Single leg balance squats
Calf raises
Sprinters
Super skaters
Single leg bridge
Single leg deadlift and row
Raised heel squat
Rolling toe squat
Side hops

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Seated abductor (single pad)
Plank (with hands or forearms on the deck)
Side plank
Plank with forearms lengthways on deck (advanced)
Plank jacks
Plank shuffle
Side plank with hip drop
Plank with side to side jumps
Plank with leg raise
Rolling plank
Mountain climber
Cross body mountain climber
Frogger
Burpees
Burpees with squat jump
Crunch and kick (hard = double pad, extreme = single pad)
Cherry pickers
Flutter Kick
Bicycle
Raised heel crunch
Raised heel palm to opposite knee
Glute bridge
V sit-up (balance)
Russian twist
Back extensions (toes on deck)