Burpee (BOSU Ball)

An advanced plyometric movement combining a burpee with an unstable surface (BOSU ball), increasing difficulty and core demand.

Instructions

1. Stand in front of a BOSU ball with the dome side facing up, positioned about 12 inches away.
2. Squat down and place your hands on the sides or top of the BOSU ball.
3. Jump or step your feet back into a push-up position on the BOSU ball, keeping your body rigid.
4. Perform a push-up, lowering your chest toward the BOSU ball and pressing back up.
5. Jump your feet back toward the ball, returning to the squat position.
6. Explosively drive through your legs to jump vertically, reaching your arms overhead.
7. Land softly and immediately descend into another squat to begin the next repetition.
8. Repeat for the desired number of repetitions.

Tips

• The unstable surface of the BOSU ball significantly increases the core demand
• Ensure the BOSU ball is on a stable, flat surface before beginning
• Master standard burpees before progressing to the BOSU ball variation
• Keep movements explosive yet controlled to prevent injury
• This is a high-intensity cardio and strength combination
• Modify by stepping rather than jumping if needed to maintain control