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Exercises Burn Fat Fast with this Plyometric Move

Burn Fat Fast with this Plyometric Move

This squat jump with modified burpee (or Plyometric Move) will help you burn fat fast! This is an intermediate exercise and should be performed on a stable surface prior to performing it on StrongBoard Balance board. Be absolutely sure about proper form in your burpees. Keep the abs braced to avoid any hyperextension in the lower back. Although the target is primarily aerobic in this exercise, it is also great for overall core strength and shaping your upper and lower extremities.

Featuring Missy Sullivan, ACE CPT, SBB Certified Trainer and Instructor, Certified Spinning Instructor, and SimplyFitStudio Instructor
IG: @incredibly_fit_missy


1. Start by standing behind StrongBoard Balance.

2. Squat down and thrust yourself up onto the platform.

3. As you land both feet on the platform, bend the knees slightly.

4. Come back up to standing position, use that momentum to jump back off the board, landing where you originally started.

5. The moment your feet touch the floor, bend over and grab the platform at the handles on each side and throw both legs back behind you, into full plank position.

6. Immediately jump forward, back to starting position.

7. Stand up and lift the board over your head, then bring the board back to the floor and stand up, back to starting position.

8. Repeat steps 2-7 for desired amount of repetitions/sets.


Be sure to brace your abs at all times, this will help stabilize your back. Use your leg power to thrust yourself onto the platform. If you are not familiar with burpees, you can step back into plank rather than jumping back until you feel confident in your form and technique, and strong enough to do so. For more of a challenge, you can add more burpees in between jumps. You can also hold static squat on the board in between burpees.

Burn Fat Fast with this Plyometric Move - Squat Jump with Modified Burpee


StrongBoard Balance utilizes MULTI SPRING TECHNOLOGY™ that works with your body to deliver the perfect amount of stimulation to keep your core musculature and stabilizing muscles engaged and contracted, while training your central nervous system, improving posture, proprioception and reaction time.

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StrongBoard Balance® is a one-of-a-kind, premiere balance board for all levels of fitness enthusiasts. Designed to complement and intensify users’ favorite workout routines, it utilizes MULTI SPRING TECHNOLOGY™ (MST).
Keeps your core musculature and stabilizing muscles engaged and contracted, while training your central nervous system, expediting calorie burn, improving posture, proprioception and reaction time.

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StrongBoard MINI is a responsive balance board and stability trainer for use in physical therapy and active aging. Its patented MULTI SPRING TECHNOLOGY™ is both reactive and dynamic. StrongBoard MINI is easy and safe to get on and off, and its flat platform protects joints and surrounding ligaments from excessive supination or strain, allowing the user to mimic real-life movements while supporting the kinetic chain. In addition to the muscular and skeletal benefits, use of StrongBoard MINI trains the central nervous system, requiring muscles to communicate with the brain, effectively opening, healing, restoring and strengthening delicate neural pathways. The biomechanics of spring technology coupled with the rigid platform require users to find their true center of gravity. Regular use of StrongBoard MINI will improve balance, core strength, agility, posture and reaction time. All StrongHold Fitness products are proudly made in America.