The burpee is one of the greatest exercises under the sun -- it raises your heart rate, burns fat, and hits every last muscle in your body.

But this medicine ball variation from Men's Health Australia Training Advisor Cam Byrnes makes it even more effective.

You'll perform the pushup while balancing your hands on a medicine ball, forcing your core, chest, and triceps to work harder to stabilize your body.

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The muscles in your lower body will also have to work harder on the jump, since you’ll be carrying the medicine ball. And the added wall-ball throw at the end of each rep will hammer your shoulders.

Do 10 wall-ball burpees, then rest 30 seconds. That's 1 round. Do at least 3 rounds.

More Men's Health:
-- This Exercise Is Better For Your Biceps Than A Regular Curl
-- Build A Butt Women Will Want To Grab With This One Simple Exercise
-- The Right Way To Do Sumo Deadlift
-- The J.J. Watt Workout

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