BOSU Burpee Press

Learn how to perform a BOSU ball burpee press perfectly with instructions and video by SHOCK Fitness Trainer, Ashley Steele.

How to BOSU Burpee Press

Exercise Families: Cardio

Equipment: BOSU Ball

Trainer: Ashley Steele


  1. Stand in good posture holding a BOSU Trainer with your chest up, back arched, arms by your side. Lower your body to the ground into a deep squat position.

  2. Jump your legs behind you into a plank position with the BOSU directly under the shoulders and the legs out behind the body. The dome of the BOSU should be facing down.

  3. Immediately jump your legs forward underneath your hips into a deep squat position and explode up in the air. Keep hold of the BOSU while lifting it straight over the head extending the arms.

  4. Bring the BOSU Trainer back to the floor, land with the knees soft, and jump the legs out behind the body again. Immediately go into the next repetition and repeat the movement for the specified amount of time or repetitions.

  5. Be sure to perform the movement fast, but don't sacrifice technique for speed. Extend legs completely when in the push-up position and focus on landing softly with your hips back.

  6. Burpee presses are a great way to burn calories, elevate your heart rate, and work your total body. If burpees are too challenging or cause joint-discomfort you can elevate your heart rate performing lower impact movements for the same specified time as this exercise.  

Alternative Exercises:

Burpee  Jump Rope Skips

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