Total Body Burpee Ball Blitz

Hi there! My name is Cayanne (yes, like the pepper or the porsche) and I’m so excited to be coming in hot for ya at Kerri’s Kitchen! When I’m not creating killer workouts, I’m blogging about self love, intuitive eating, eating disorder recovery, total body and mind health, and gluten free living at Today I’m inviting you to step into, or rather burpee into – my healthy, ez, sweet life. If you don’t mind stepping back out covered in sweat and good vibes, that is.

Working out…ever have those days where you just don’t feel in touch with your body? Where none of the workouts you have pre-saved on your phone or committed to memory sound appealing? It’s easy to throw in the towel and skip the gym all together, but the day the Total Body Burpee Blitz was born I wanted my endorphins, dang it! And I was gonna get ’em. Since I couldn’t decide between a HIIT, strength training, or toning routine…I decided to smash them all together. Get ready for a quick, fat-melting, muscle-building routine.

Equipment needed] 

  • medium to large exercise ball (note: you want one of the large, air-filled balls NOT a weighted medicine ball)
  • (suggested: 5 lb dumbbells for rows and front raises)


  • approximately 35 minutes…can be completed in less or more depending on how quickly you go through the reps. Don’t be afraid to rest and come back in

Exercise Descriptions & how-to’s

Leg Press with Exercise Ball: Start laying on the mat with your feet planted firmly on the top of the exercise ball. Your knees should be bent and your hips should be off the ground. Extend your legs until straight – pushing the exercise ball away from you while keeping your feet planted firmly. Bring your knees back to the bent position. That’s one rep. Repeat for 15.

Push Up Burpees: Start standing. Hop up on both feet with your hands reaching for the sky. Quickly transition into plank position on palms and toes. Perform one push up. Hop knees to hands and hop back up. That’s one rep. Repeat for 10

Alternating Front Raises on Exercise Ball: Sit in the center of the exercise ball with feet flat on the floor. Holding 5 – 15lb dumbbells in each hand raise right arm from knee length to shoulder length while keeping your back straight. If you don’t have dumbbells, grab two water bottles or jars. Repeat with left arm. Do 10 on each arm. Burpee Front Kicks: Perform one burpee (see push up burpee), but instead of doing one push up while in plank position, hop your knees to your hands immediately and after hopping to standing position, kick your right leg in front of you and then kick your left leg out in front of you. That’s one rep. Repeat for 10 without bending your back during the kicks.  Crunches on Exercise Ball: Sit in the center of the exercise ball with your feet planted on the floor. Your shoulders should not be completely resting on the ball. Crunch up with your hands behind your head. That’s one rep. Repeat for 20.  Exercise Ball Passes: lay down on your mat and place the exercise ball between your legs; it should be on both thighs and you’ll need to squeeze them to keep it in place. Lift your legs while keeping the ball as steady as possible and reach for the ball with your hands. Taking the ball in your hands, lower it back behind your head while lowering your legs together double-leg lift style (squeeze your lower abs!) Pass the ball from your hands back between your legs and lower. That’s one rep. Repeat for 10.    Burpee Rows: Take a pair of lightweight dumbbells – 2 to 5 lbs is best because you’ll be jumping with them. With one dumbbell in each hand held by your sides, hop up on both feet. Get into plank position on your palms with your hands holding the dumbbells. Row your right elbow towards your back, bending your elbow, and bringing the right palm to your chest. If you don’t have dumbbells, you can do the rows without weight; it will still work your core and back muscles. Repeat on left. That’s one rep. Repeat for 10  Leg Circles Leaning on Exercise Ball: Rest your right elbow and forearm in the center of the exercise ball. Your right knee and lower leg will be on the mat prisoner style. In a side plank position, raise your left leg hip level and circle in front for ten, in back for ten, and then do ten pulses while refraining from dropping your leg lower than hip level. Repeat on the left.  Leg Circles with Exercise Ball between Legs: Lay down on the mat and place the exercise ball between your legs. Raise your legs – you’ll need to squeeze your thighs to keep the ball in place. Imagine you’re tracing a clock, bring your legs in a wide circle clockwise for 8 and counter clockwise for 8.  Side to Side Burpees: Perform one burpee (see push up burpee) but instead of hopping legs out to plank directly behind you, hop them to the right. That’s one rep. Repeat but this time hop your legs skewed to the left. Repeat for 10 (5 on each side). You should feel this in your obliques!     Bridge Pulses with Feet on Exercise Ball: Get into the position for leg press with exercise ball (see above). Instead of extending your legs, keep them bent and drop your butt down to barely graze the mat. Lift your hips high towards the sky and squeeze your butt. That’s one rep. Repeat for 20.  Alternate Elbow to Alternate Knee Crunch on Exercise Ball: Get into crunch position on the exercise ball (see above). Place your hands behind your head and bring your right elbow to your left knee. That’s one rep. Switch sides and repeat for 20. 
Up-Up-Down-Down Burpee: Perform burpee without the pushup (see above). While in plank position on palms, instead of hopping back up immediately, go into plank on your elbows, one arm at a time. Your elbows should be placed directly where your palms were. One arm at a time, push your palms into the mat and raise back up into plank on palms. Hop back up. That’s one rep. Repeat for 10.
 Roll Up with Exercise Ball: lay on your mat with the exercise ball between in your hands – your arms should be outstretched behind you. Inhale and lift your torso off of the mat while raising the exercise ball above your head and. You finish seated with your back straight and the exercise ball outstretched over your toes as if you’re reaching for something. Slowly lower yourself back down and bring the exercise ball back over your head. That’s one rep. Repeat for 10.
Special thanks to Cayanne for providing my readers with an awesome workout! I love using medicine balls to exercise because they are cheap and can be used anywhere. Exercise balls are super versatile and are a great addition to any workout routine. Be sure to try this workout and let me know what you think in the comments! I know I am going to be doing it some time this week at the gym!
So tell me, have you done any of these exercises before? What is your favorite move to do with an exercise ball? Do you love burpees or avoid them at all costs?? I’m one of those crazy people that loves them 🙂

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