1. Mountain Climbers

1: Start by placing the balance trainer on the ground, with the dome side facing down.

2: Position yourself in a high plank position with your hands on the balance trainer, shoulder-width apart, and your toes ground. Your body should be in a straight line from head to your heels.

3: Begin by bringing your right knee in towards your chest, keeping your foot off the ground. As you do this, engage your core and keep your hips level.

4: Quickly switch legs, bringing your left knee in towards your chest while extending your right leg back out.

5: Continue alternating legs in a quick, rhythmic motion, as if you are running in place. Keep your hands firmly on the balance trainer and your core engaged throughout the exercise.

6: Aim to perform the exercise for 30-60 seconds, or for as long as you can maintain good form.

2. Squat

1: Start by standing on the balance trainer with your feet hip-width apart and your toes pointing forward.

2: Engage your core muscles by pulling your belly button towards your spine and keeping your shoulders relaxed.

3: Slowly lower your body into a squat position by bending your knees and pushing your hips back, as if you're sitting in a chair. Make sure your knees are tracking in line with your toes.

4: Pause for a moment when your thighs are parallel to the ground, then slowly return to standing position by pushing through your heels.

5: Repeat for desired number of reps.

3. Lunge

1: Start by standing with your right foot on the balance trainer and your left leg stretched behind you. The heel of your left foot should be raised off the ground.

2: Engage your core muscles by pulling your belly button towards your spine and keeping your shoulders relaxed.

3: Lower your body by bending your knees and lowering your hips towards the ground. Make sure your front knee is tracking in line with your toes.

4: Pause for a moment when your front thigh is parallel to the ground, then slowly return to standing position by pushing through your front heel.

5: Repeat for desired number of reps on the same leg, then switch to the other leg and repeat the exercise.

4. Side to Side Squat

1: Start with your right foot on the balance trainer and your left leg in a wide stance on the floor.

2: Lower into a squat position and, as you rise back up, push off with your left foot to meet your right foot on the balance trainer.

3: Pause briefly before taking a wide step to the right and lowering into a squat.

4: Push through your right foot to meet your left on the balance trainer.

5: Continue alternating from side to side for the desired number of reps.

5. Glute Bridge

1: Start by lying on your back with your knees bent and your feet placed on top of a balance trainer. Your arms should be resting by your sides.

2: Engage your core muscles by pulling your belly button towards your spine.

3: Press your feet into the balance trainer and lift your hips off the ground, squeezing your glutes as you do so. Keep your shoulders and arms in contact with the ground.

4: Pause for a moment at the top of the movement, then slowly lower your hips back down to the ground.

5: Repeat for the desired number of reps.

6. Sit Ups

1: Start by sitting on the ground with your knees bent and your feet flat on the floor. Place a balance trainer behind you and lean your back against it, with your arms crossed over your chest.

2: Engage your core muscles by pulling your belly button towards your spine.

3: Slowly raise your upper body off the balance trainer, keeping your back straight and your feet firmly planted on the ground.

4: When you reach a sitting position, pause for a moment, then use your abdominal muscles to lower your upper body back up to the starting position.

5: Repeat for the desired number of reps.

7. High Pull

1: Start by standing on the balance trainer with your feet shoulder-width apart. Hold the handles of the resistance bands at just below hip height. Keep your knees bent slightly for stability.

2: Engage your core muscles by pulling your belly button towards your spine.

3: Pull the resistance bands up towards your chin, bending your elbows out to the sides and keeping your wrists straight.

4: Pause at the top of the movement, then slowly lower the band back down to the starting position.

Step 5: Repeat for the desired number of reps

8. Push Ups

1: Start by placing your hands near the edges of the balance trainer, with your fingers pointing forward and your arms straight.

2: Walk your feet back into a plank position with your body in a straight line from head to heels.

3: Engage your core muscles by pulling your belly button towards your spine.

4: Lower your body towards the balance trainer by bending your elbows out to the sides, keeping your body in a straight line.

5: Pause when your chest is just above the balance trainer, then use your chest, shoulders, and triceps to push your body back up to the starting position.

6: Repeat for the desired number of reps.

9. Bicep Curls

1: Stand on the balance trainer with your feet shoulder-width. Hold the handles of the resistance band with your palms facing forward.

2: Engage your core muscles by pulling your belly button towards your spine.

3: Bend your elbows to curl the resistance band up towards your shoulders, keeping your upper arms close to your body.

4: Pause at the top of the movement, then slowly lower the band back down to the starting position.

5: Repeat for the desired number of reps.

10. Plank Leg Lift

1: Start in a plank position with your elbows resting on the balance trainer, your feet together and your toes tucked under. Ensure your body is in a straight line from head to heels.

2: Engage your core muscles by pulling your belly button towards your spine.

3: Keeping your hips level and stable, lift your right leg off the ground, squeezing your glutes and engaging your abs.

4: Hold for a moment, then lower your right leg back down to the starting position.

5: Repeat with your left leg.

6: Alternate lifting each leg for the desired number of reps.

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