Outdoor Burpee Press

Beginner Level of Difficulty

The burpee medicine ball press is a full body conditioning exercise that is suitable for intermediate and advanced fitness levels.

MUSCLES ENGAGED


Picture of Shoulders

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

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


outdoor burpee press - step 1

Step 1

Start in a standing position while holding the medicine ball in both hands in front of you.

outdoor burpee press - step 2

Step 2

Place the medicine ball on the ground and then jump out over top of it so you end up in a push-up plank position.

outdoor burpee press - step 3

Step 3

Jump back up so you're straddling the medicine ball and then pick it up and press it directly over your head.