Uploaded December 2022 | Updated September 2026, 9 hours ago

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Follow Coach Chris through a BOSU® Elite daily circuit with marching, split-stance holds, coiled compression work, core exercises, high knees, and step-over lunges.

The exercise sequence contains about ten minutes of work in roughly 60-second blocks. The full video is about 11:11 with setup and closing remarks. Chris coaches throughout, including the option to lower the knee during the split-stance hold. Follow the recorded transitions and keep the distinction between pressing into the dome and lifting away from it.

CHAPTERS
00:00 Circuit format and setup
00:28 Marching and weight shifts
01:38 Split-stance hold: first side
02:37 Split-stance hold: switch sides
03:37 Coiled compression: first side
04:37 Coiled compression: switch sides
05:35 Flat Jack core exercise
06:40 High knees on the dome
07:40 Step-over lunges: first side
08:40 Step-over lunges: switch sides
09:45 Flutter Jack core finish
10:38 Circuit wrap-up

Watch next — BOSU® Elite and ProPulse® strength-and-cardio workout:
youtube.com/watch?v=Wkd9s9jpGPk

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