Medicine Ball Burpee with Press

Beginner Level of Difficulty

The medicine ball burpee with overhead press is a great compound exercise that targets the legs, core and shoulders. This exercise is suitable for any fitness level.


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

medicine ball burpee with press - step 1

Step 1

Start with your feet shoulder width apart. Place the medicine ball in front of you and drop down into a burpee position.

medicine ball burpee with press - step 2

Step 2

Make sure to keep your shoulders over your hands and your back flat when you sprawl at the bottom.

medicine ball burpee with press - step 3

Step 3

Stand up and press the medicine ball completely over your head.