Medicine Ball Burpee Slam

Full BodyMedicine Ball

A high-intensity functional exercise combining a burpee with a medicine ball slam. It builds full-body power, conditioning, and cardiovascular endurance.

How to do it

1Stand tall holding the medicine ball with both hands in front of your body.

2Hinge at your hips, place the ball on the floor, and jump or step your feet back into a high plank position.

3Jump or step your feet back toward the ball and drive through your heels to stand, bringing the ball overhead with extended arms.

4Aggressively slam the ball down into the floor directly in front of you, engaging your core and shoulders.

5Catch the ball off the bounce and fluidly drop straight into the next rep.

Common mistakes

Rounding your back when lifting the ball off the floor, increasing lower back risk.

Hyperextending your lower back and flinging your head back when holding the ball overhead.

Relying purely on arm strength to slam the ball instead of snapping your core down.

Breathing

Inhale as you raise the ball overhead. Exhale forcefully as you slam the ball into the floor and when pushing up from the plank.

Make it harder or easier

To regress, step back into the plank instead of jumping and use a lighter ball.

To progress, add a push-up over the ball before standing up.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.