How to do Medicine Ball Burpees

Medicine ball burpees are a challenging exercise that combines the explosive movement of burpees with the added resistance and instability of a medicine ball. It works for the muscles around the legs, chest, arms, and shoulders. However, it’s important to maintain proper form throughout the exercise.

Keep your core engaged, back straight, and land softly on your feet during the jumps to minimize the impact on your joints. Start with a lighter medicine ball and gradually increase the weight as you become more comfortable with the exercise. As with any exercise, consult with a healthcare professional before starting a new fitness routine, especially if you have any pre-existing medical conditions.

Here’s a step-by-step guide on how to perform medicine ball burpees:

Start by standing with your feet shoulder-width apart, holding a medicine ball in both hands in front of your chest. Lower your body into a squat position by bending your knees and pushing your hips back. Keep your back straight and your core engaged. Place the medicine ball on the ground in front of you, just outside of your feet.

Jump your feet back quickly into a plank position, with your hands on the ground directly under your shoulders, and your body in a straight line from head to heels. Lower your chest to the ground by bending your elbows, performing a push-up. Push through your hands to extend your arms and return to the plank position. Jump your feet forward, outside of your hands, and land in a squat position.

Pick up the medicine ball by gripping it with both hands, using a squatting motion. As you stand up from the squat, lift the medicine ball overhead, fully extending your arms. Lower the medicine ball back to the starting position in front of your chest.

Repeat the sequence for the desired number of repetitions.

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