A complementary mix of sports-inspired exercises — moves proven to build stamina, strength, balance and flexibility. The program begins with an extended warm-up; it’s designed to increase blood flow and acclimate your body to the Bosu’s unstable surface. That’s followed by two cardio segments. One features general athletic moves like vertical jumps, lateral motions and “fast feet.” The second is sport-specific: basketball, soccer, kickboxing, football and skiing (e.g. jumping on the Bosu like skiing on moguls). The workout ends with aero/tone exercises that use a medicine ball (one section requires a partner). A medicine ball is required; a basketball is used in one two-minute drill.