Ready to kick your workout up a notch with burpees? Grab your favorite soccer ball and join Fitz for this advanced burpee variation that’s a total game-changer! This exercise targets almost every muscle group in your body while giving you an incredible cardiovascular workout. If you’re looking to build strength, increase endurance, and have fun while doing it, this move is for you!
Start by getting into a squat position, placing the soccer ball on the floor in front of you. As you lower your body, ensure your knees are in line with your toes and your back is straight. From here, kick your legs out into a plank position, just like a traditional burpee. As your hands touch the floor, you’ll feel your core and upper body engage as you stabilize your body in the plank position.
The next part is where the soccer ball comes into play. Instead of jumping straight up like in a regular burpee, you’re going to use the soccer ball for an added challenge. With your feet in the plank position, roll the ball slightly forward and then quickly pull it back under your body with your feet. This movement forces your core, glutes, and hip flexors to engage. Once your feet are back in the starting position, push through your heels and explode up into a jump, bringing your knees toward your chest.
This advanced burpee variation will work your heart, lungs, glutes, core, and upper body, all while helping you develop coordination, balance, and agility. The added challenge of the soccer ball targets your stabilizing muscles, making it a fun and functional workout.
Incorporating these advanced burpees into your routine will help you become stronger, leaner, and more explosive. They’re perfect for athletes and fitness enthusiasts alike looking for a unique way to get in a full-body workout that pushes your limits. So, grab that soccer ball, and let’s go!
