Med Ball Burpee Throws

Intermediate Level of Difficulty

The medicine ball burpee throw is an intermediate full body conditioning exercise.


Picture of Shoulders


The shoulder is the most movable joint in the body. However, it is an unstable joint because of the range of motion allowed. This instability increases the likelihood of joint injury, often leading to a degenerative process in which tissues break down and no longer function well.

Picture of Quadriceps


The quadriceps (quads) are a group of four muscles on the front of the thigh. They allow your knee to straighten and provide stability when standing. Your quads are the most important muscle group for maintaining the ability to stand and to walk independently.

Equipment Used

Picture of Medicine Ball

Medicine Ball

A medicine ball (also known as an exercise ball, med ball, or fitness ball) is a weighted ball roughly the diameter of the shoulders (approx. 14 inches). Medicine balls come in a variety of weights from 2lbs. to 30lbs. and can be made of hard plastic, dense rubber or synthetic leather material.

Exercise Instructions

med ball burpee throws - step 1

Step 1

Start several feet away from the wall with your feet shoulder width apart and the medicine ball held in both hands in front of you.

med ball burpee throws - step 2

Step 2

Place the medicine ball on the ground and jump out into a push-up position. Keep your back flat and core engaged at the bottom.

med ball burpee throws - step 3

Step 3

Jump back up and throw the medicine ball into the wall.