Medicine-Ball Slam Burpee
Slam your way to strength! This full-body exercise combines cardio and power for a challenging workout. Core-engaging and explosive!
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
1. Start by standing straight, feet shoulder-width apart, holding a medicine ball with both hands.
2. Raise the medicine ball above your head, extending your arms fully.
3. Forcefully slam the medicine ball down to the ground in front of you as you bend your knees slightly and hinge at your hips.
4. Immediately follow the ball slam by placing your hands on the ball and jumping back into a plank position, keeping your body in a straight line from head to heels.
5. Perform a push-up on the medicine ball, ensuring your chest touches the ball.
6. Jump your feet back towards the ball, landing in a squat position.
7. Stand up and pick up the medicine ball, returning to the starting position.
8. Repeat the sequence for a set number of repetitions or for a specific time period.
Make sure to keep a tight core throughout the exercise, and move with control, especially during the plyometric and slamming motions. Adjust the weight of the medicine ball according to your fitness level and be cautious when slamming the ball to avoid any rebound injuries. Always warm up before performing high-intensity exercises like this one.
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