Strength

Med Ball Burpee

Med Ball Burpee targets legs, arms, and core muscles in a high-intensity, full-body exercise. By combining a cardio-intensive burpee with a strength-focused medicine ball slam, it enhances cardiovascular endurance and overall strength.

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Med Ball Burpee instructions

Step-by-step instructions

1

Stand upright with the medicine ball on the floor, shoulder-width apart.

2

Bend at your knees and hips to lower yourself and grasp the medicine ball with both hands.

3

Jump your legs backwards into a push-up position while still holding onto the medicine ball.

4

Jump both feet back in so you're in a crouching position, still holding the medicine ball.

5

Then, stand up, lifting the medicine ball over your head and jump. Lower the ball and repeat.

Stand upright with the medicine ball on the floor, shoulder-width apart.

Bend at your knees and hips to lower yourself and grasp the medicine ball with both hands.

Jump your legs backwards into a push-up position while still holding onto the medicine ball.

Jump both feet back in so you're in a crouching position, still holding the medicine ball.

Then, stand up, lifting the medicine ball over your head and jump. Lower the ball and repeat.

Equipment needed

Bands

Barbell

Battle Ropes

Bench

Bosu

Box

Cables

Dip Bar

Dumbbell

EZ Curl Bar

Hex Bar

Kettlebell

Ladder

Machine

Pull-Up Bar

Yoga Ball

Muscles used

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Back

Front

Strength distributions

This graph shows how much weight men and women could lift for a single maximum-effort rep.

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