A wide variety of unusually-effective, Bosu-specific toning followed by some “just plain fun” cardio. From squats and lunges to push-ups and kickbacks, these exercises use proven body-sculpting techniques. But each routine is carefully formatted to fully utilize the Bosu’s unique design. For example: push-ups with the dome-side down add intensity and require balance; dome-side-up kneeling moves provide a fuller range-of-motion while providing a cushion for your knees (due to the Bosu’s flexibility). The workout ends with a energetic aerobic segment that uses the Bosu’s bounciness to provide mini-trampoline-style fat-burning fun. A skilled, experienced instructor, Gay’s cue-ahead approach makes it all easy-to-follow. Requires 2 to 5 lb. dumbbells.