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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