Burpee To Medicine Ball Press
Main muscle: Chest
Other muscles: Triceps, Glutes, Shoulders, Hamstrings, Quads
Equipment: medicine ball
Mechanics type: compound
Fitness level: intermediate
Category: Increase strength
- Start with a medicine ball a couple feet in front of you. With your feet about hip-width apart, squat down and place your hands on the medicine ball while simultaneously jumping your feet out into a plank position. Quickly jump your feet out into a wide squat stance, pick up the ball, and press it forward, away from your chest.
- Reverse the motion by bringing the ball back into your chest, squatting down, and jumping back into a plank position. This is one rep. Repeat for the recommended number of reps.
- For the duration of this exercise the medicine ball should never leave your hands.