To get an idea of what is possible so that you can watch on YouTube several videos on the topic "BOSU".
I use the BOSU very often. Sometimes I'm just a few minutes standing balance exercises and I train regularly 30-90 minutes according to different programs. One can make the workout with Thera-Band or small weights varied. The versatility of the BOSU is incomparable for me. The BOSU offers me the opportunity to train at home when weather or darkness make a training outdoors unattractive, the gym has just been opened or if I only have time for a brief training session.
The delivery is a primitive pump, and at least for me only a very brief description and nutritional advice was there in English. For stand-alone training was not reached that. I ordered several DVDs and a training planner separately. Here at Amazon there are two books on the subject. However, almost all videos and books are available only on Enlisch.