
6 LB. BALANCE BOARD
Stand both feet on edge of the balance 
board with equal weight on both feet 
keeping your knees slightly bent. Start 
slowly transferring your weight from foot 
to foot while maintaining balance and con-
trol. Rock back and forth. The edges of the 
balance board should not touch the oor.
Place one foot near the center of the 
balance board. Straighten that leg and point 
toe forward. Straighten the other leg and 
li o the oor to the side. Tighten 
abdominal muscles and li the leg up 
and sideways. Aer a few repeons, 
switch to other leg.
Place your hands on the sides of the 
balance board. Hold the posion to 
strengthen arms, chest and back.
Place your heels on the balance board. 
Place your arms at on the oor. Li your 
hips slightly o the ground.
Place your hands on the sides of the 
balance board. Bend your elbows to do a 
push-up.
Balance one leg near the center of the 
balance board. Straighten that leg and 
point toe forward. Bend the knee towards 
the chest. Always maintain your balance. 
The edges of the balance board should not 
touch the oor. Aer a few repeons, 
switch to other leg.
Stand both feet on edge of the balance 
board with equal weight on both feet 
keeping your knees slightly bent. Bend 
both legs in a squat posion. Posion 
your head and shoulders directly over the 
board. Hold squad posion for 10 seconds. 
Straighten legs and return to a standing 
posion.
Balance Leg li, side Plank
Sit on the board with your hands on the 
oor. Tighten your abdomen muscles and 
li your legs to shoulder height. Hold for 
10 seconds then lower to waist high. 
Repeat.
Abdomen crunch
Grip the outer edges of the balance board 
with your hands. Li your hips slightly o the 
ground. Slowly raise and lower your hips o 
the oor. Do not touch the balance board 
with your back. Aim for 20 pro-dips in three 
sets to strengthen your triceps, shoulders 
and back.
Pro-dip
Abdomen raise Push-up
Place your hands on the sides of the 
balance board. Move your knee towards 
your chest. The edges of the balance board 
should not touch the oor. Aer a few 
repeons, switch to other leg.
Plank posion with squats
Leg li Squad
EXERCISE CHART