Med ball slam burpees

Category

Cardio

Difficulty

Advanced

Equipment

Medicine Ball

Primary muscles

Quadriceps Femoris, Gluteus Maximus, Pectoralis Major, Deltoids

Secondary muscles

Latissimus Dorsi, Triceps Brachii, Gastrocnemius, Rectus Abdominis

How to do it

1. Stand with your feet shoulder-width apart, holding a medicine ball at your chest.
2. Raise the ball overhead and slam it into the floor in front of you as hard as you can.
3. Squat down, place your hands on the floor beside the ball, jump your feet back into a plank, then jump them back in.
4. Pick up the ball and jump up explosively, bringing it overhead to go straight into the next slam.

Form tips

• Use a slam ball that won't bounce back at you.
• Keep your back flat as you squat to pick up the ball.
• Land softly from each jump and keep your core braced in the plank.