How to do a Balance Trainer Burpee with Pushup
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with Balance Trainer Burpee with Pushup
Target muscles worked
Instructions for Proper Form
This exercise is a more challenging variation of Burpees. Like other Burpees, this is a complex series of movements that target many different muscle groups. By adding a Balance Trainer, you can add significantly more instability to the movement which can help you recruit smaller stabilizing muscles. Adding in a Push Up to this exercise can also further help you recruit muscles in your upper body compared to standard Burpee.
- Stand, holding the Balance Trainer in front of the torso with the platform side up and dome side down.
- Squat and lower the Balance Trainer dome to the floor.
- Jump to plank position and perform one push-up.
- Jump back in to squat position, lift the Balance Trainer overhead and lower it back to starting position.
- Keep the core braced throughout the exercise.
Common Form Mistakes
Focusing Only on Exertion
Burpees are a complex series of movements that target many different muscle groups. Make sure you understand each piece of the burpee and focus on executing each with good form before focusing on exertion.
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Alternatives & Variations to Balance Trainer Burpee with Pushup
1. Dumbbell Sumo Squat
81 mSCORESWAPPED 102 TIMESA squat exercise performed with dumbbells, in a wide-legged stance to target the legs and glutes.
2. Leg Extension
99.4 mSCORESWAPPED 93 TIMESLeg Extensions are an isolation exercise that target the quads. Due to a severe lack of isolation movements for the lower body, this is a great option for specifically targeting your quadriceps. The use of a machine restricts your range of motion, and adds some stability to the movement. This can help your focus more on exertion than stabilizing the movement. The downside to this exercise is that it places a lot of tension on your knee. Keep your weights light, and focus on pausing near the end of your range of motion.
3. Burpee
84.7 mSCORESWAPPED 74 TIMESBurpees are a complex series of movements that target many different muscle groups throughout the body. It’s a great exercise for getting a little bit of everything all at the same time, and can be easily adapted for your unique needs. Burpees are an incredibly versatile and effective exercise that can fit into just about any workout.
- Intermediate
- Quads
4. Dumbbell Squat
94.1 mSCORESWAPPED 74 TIMESDumbbell Squat is a variation of the more standard Squat. Like other variations, this is a compound exercise that primarily targets the quadriceps. The advantage of using dumbbells rather than a barbell is that you have more freedom in your range of motion which can make this a more accessible variation for anyone with mobility limitations. With that freedom comes a bit more instability with this exercise though, which can help you further improve your squat for, and build the strength needed for heavier, or more complex variations.
5. Air Squats
92.1 mSCORESWAPPED 72 TIMESAir Squats are a bodyweight variation of Squats. Like other variations, this is a compound exercise that primarily targets the quadriceps. Without any added resistance this is easily one of the most beginner friendly exercises out there. It’s a great way to start building strength, and working your way towards more advanced variations.
6. Dumbbell Step Up
84.4 mSCORESWAPPED 70 TIMESDumbbell Step Up is a weighted variation of the more standard Step Up. Similar to other Step Ups, this compound exercise primarily targets your quadriceps. By holding dumbbells you can add more resistance to this exercise without limiting your range of motion.
7. Dumbbell Squat To Shoulder Press
98.1 mSCORESWAPPED 59 TIMESDumbbell Squat to Shoulder Press is a combination of a Dumbbell Squat and a Shoulder Press. Both pieces of this exercise are compound movements that primarily target the quads and shoulders respectively. Combining these two movements is more than just the sum of its parts. It’s a very functional movement that has tons of practical applications, especially for sports. It’s also a great starting point for anyone looking to build the strength and conditioning needed for more explosive exercises like Thrusters, or eventually Olympic lifts.
8. Jump Squat
60.9 mSCORESWAPPED 57 TIMESJump Squat is an explosive variation of the squat, and more specifically Air Squats. Like other squats, this compound exercise primarily targets your quadriceps. Unlike other variations, Jump Squats require a much more explosive movement in order to propel yourself into the air. This is a great exercise for making your squats more challenging without adding any weight.
- Intermediate
- Quads
9. Dumbbell Lunge
97.6 mSCORESWAPPED 54 TIMESDumbbell Lunge is a variation on the more standard Lunge. Similar to other Lunge variations, Dumbbell Lunge is a compound exercise that primarily targets the quads. The exercise itself is the same as a standard lunge except for the added weight from holding dumbbells in each hand. This is a great variation for anyone looking to make their lunges a bit more challenging without adding more complexity to the movement.
10. Mini Loop Band Squat
34.1 mSCORESWAPPED 52 TIMESMini Loop Band Squat is a bodyweight variation of Squats. Like other Squat variations, this is a compound exercise that primarily targets the quadriceps. By placing a mini loop band around both legs, just above the knee, you’re forced to recruit additional smaller muscles to help keep your knees from collapsing inwards. This can be a great exercise for working towards heavier squat variations, or as a way to fine tune your form.