Burpee (Medicine Ball)

A full-body explosive exercise combining a burpee with a medicine ball, providing intense cardiovascular and strength conditioning.

Instructions

1. Stand holding a medicine ball at chest height with feet shoulder-width apart.
2. Bend your knees and place the medicine ball on the ground.
3. Jump or step your feet backward into a plank position.
4. Perform a push-up while keeping your hands on or near the medicine ball.
5. Jump your feet forward to return to the standing position.
6. Pick up the medicine ball and drive it overhead, extending through your hips.
7. Return to starting position and repeat.

Tips

• Keep your core engaged throughout to maintain a stable plank position.
• Control your landing when jumping to reduce impact on joints.
• The medicine ball can remain on the ground during the push-up for stability.
• This is a high-intensity exercise suitable for cardio and strength conditioning.