Burpee Medicine Ball Overhead Toss

Hello, it’s time again for a new Home Exercise of the Week.  This week I have another variation of everyone’s favourite exercise…the burpee!  I call it the Burpee Medicine Ball Overhead Toss.

This variation of the burpee is going to give your core an extra challenge since you will be adding the instability of placing your hands on the ball when you’re in the full plank position.  As with other burpees, you will also be working your legs, shoulders, and arms.  The shoulders will get an extra workout as well with the overhead throw of the medicine ball.  And don’t forget the cardiovascular conditioning you will get when your heart is pumping hard during this exercise!

Let’s take a look at the key performance points of the Burpee Medicine Ball Overhead Toss.

  • crouch down and place a medicine ball down on the floor in front of you
  • keeping your hands on the ball and under your chest, jump your feet back until you are fully extended in a full plank position
  • keep your abs engaged to maintain your balance on the medicine ball
  • from this full plank position, jump your feet back up and underneath you then pick the ball up and stand up while trying to keep your back as straight as possible (like standing up from a squat)
  • once you are fully upright throw the medicine ball straight up over your head and then catch it on the way back down
  • lower the ball to the floor and repeat the movement for your desired amount of reps or time

So there you have the Burpee Medicine Ball Overhead Toss.  Add this fun variation of the burpee in to your full body routine and let the sweating begin!

Let me know how you do with this one in the comments below or if you have any questions.

See you next week with another new exercise!

Dumbbell Burpee Shoulder Press

Hey there!  It has been a while since I’ve posted a new Home Exercise of the Week but the series is back and I have a whole bunch of new exercises to show you over the next few months.

This week I have the Dumbbell Burpee Shoulder Press.  This is a fantastic full body exercise that will target your quadriceps, hamstrings, glutes, core, shoulders, and triceps.  You will also get a really good cardiovascular workout from this exercise!  If you don’t have dumbbells that’s ok, you can use any substitute like a medicine ball, sandbag, or just put your hands up in the air.

Let’s take a look at the key points to doing the Dumbbell Burpee Shoulder Press properly.

  • have a pair of dumbbells (or substitute) in front of you at your feet
  • squat down and grab the handles of the dumbbells
  • from this position jump both feet back until you are in a full plank position while keeping your core flexed and tight
  • jump your feet back up to your hands and stand up with the dumbbells in your hands
  • press the weights up over your head to do the shoulder press
  • lower the weights back down to the floor and repeat

So there you have the Dumbbell Burpee Shoulder Press.  It’s a challenging exercise that will get you sweating and your heart pumping!

I’ll be back next week with another new exercise so stay tuned and feel free to leave a comment below about how you did with the exercise or if you have any questions.

Burpee

This weeks exercise is a Burpee!  It is a very popular exercise used in group fitness classes and boot camps but I would say it’s not a very popular exercise for the people doing it!  The reason being is it is a challenging exercise that will test your strength and cardiovascular endurance.  Any full body movement that involves jumping gets the heart rate up high because all those working muscles are trying to get oxygen and your blood brings that oxygen to them.  More muscles used = increased cardiac output and increased oxygen uptake.

The Burpee shown in this video is a modified basic version and the burpee at the end is a regular basic version.  As I mentioned before, it is a full body movement working the muscles in your upper and lower body as well as strengthening your core, improving coordination and building cardiovascular endurance.  There are many variations to this exercise and I will be showing more versions in the future because I know how everyone just loves Burpees! 🙂