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!

Stability Ball Pushup

I have a challenging exercise for you today for the Home Exercise of the Week!  If you’re a fan of pushups, the Stability Ball Pushup will add something new to your routine.  If you don’t like pushups, well then you’re probably thinking wow I didn’t know they could get any worse than they already are!

Whether you like pushups or not, the Stability Ball Pushup is a great exercise that will work your chest, shoulders, and triceps.  Since you are doing this exercise on a ball, you will also be working on your balance, core muscles, and all the little stabilizer muscles to keep you from flying off the ball.

If this is your first time trying the exercise, I recommend placing the ball against a wall which will make it easier to balance.  As you get more comfortable with the exercise you can place the ball freely in the room.  Also, you can start with a modified pushup from your knees if needed until you get stronger.

Some tips when performing the Stability Ball Pushup:

  • grab the ball on the sides and squeeze it as you move down to increase the contraction in your pectoral muscles
  • make sure your hands are in line with your chest throughout the movement
  • keep your ab muscles tight at all times by pulling your belly button in towards your spine
  • a wide foot position will increase your stability and if you feel that’s too easy then bring your feet together to work your core and stabilizers even more (at this point you’re probably thinking “yeah right Craig, let’s start with getting on the ball first!”)
  • at the top of the movement, stop just before your arms are fully extended to keep tension on your pectorals throughout

So there you have the Stability Ball Pushup!  Add this great exercise to your routine and you might impress people so much with your acrobatic feats that you get asked to join the circus!