Best Full Body Exercise for Torching Fat | Pop Up Burpees

Pop Up Burpees is an advanced full body exercise and should be performed on a stable surface prior to performing it on StrongBoard Balance Board. 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 Rachael Novello of TheSimplyFitStudio.com, SBB Certified Trainer and Instructor.
IG: @rachaelnovellofitness
FB: @rachaelnovellofitness
Twitter: @rachaelnovello

  1. Start by standing behind StrongBoard Balance.
  2. Bend both knees, jump up and land evenly on the platform.
  3. As you land both feet on the platform, immediately drop into a squat position.
  4. As you 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, bring both hands to the platform and throw both legs back behind you, into plank position.
  6. Perform one push-up, then bring yourself back to starting position.
  7. Repeat steps 2-6 for desired amount of repetitions/sets.

Tips: Be sure to brace the abs at all times. This will help stabilize the lower back. Use your leg power to thrust yourself onto 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. 

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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Best Full Body Exercise for Torching Fat

The Modified Burpee to Donkey Kick to Rotational Hop Over is an advanced exercise and is considered High Intensity. This exercise is primarily for the lower body but will also work the shoulders, chest and the entire core. Be ready for this one. It will have you burning mass calories and increasing your VO2Max!

Featuring Rachael Novello of TheSimplyFitStudio.com, SBB Certified Trainer and Instructor.
IG: @rachaelnovellofitness
FB: @rachaelnovellofitness
Twitter: @rachaelnovello

  1. Start by holding StrongBoard Balance in front of your chest with a slight bend in your knees.
  2. Jump forward and squat as you land.
  3. Bring board down to floor and throw both legs back behind you, so that you are in a full plank position.
  4. With your shoulders directly over your hands, push from your feet and thrust your lower body as high as you can, pulling your knees into your chest.
  5. Kick your legs back out to plank position and immediately jump up to a standing position.
  6. From that point, immediately jump over the board as you rotate your body 180 degrees.
  7. The moment you land, go right into squat and pick up the board, bringing it to your chest.
  8. Repeat steps two through seven.
  9. Repeat for desired amount of repetitions/sets.

Tips: Be sure to brace your abs through entire set. Remember to breathe. Keep shoulders in your back pockets when standing. For more of a challenge, you can pause in squat position. You can also speed up your tempo and jump higher and/or add more kicks to your sets. Try this exercise for time. How many can you do in one minute? Five? Ten?


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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The Best 5 Minute Full Body, Cardio & Oblique Workout | Burpee Twisters

1. Begin by holding StrongBoard by the handles with both hands out in front of your chest so its platform is facing your body.

2. Simultaneously squat / bend and place StrongBoard on the ground.

3. As StrongBoard touches the ground, transfer your hands from the handles to the platform and jump both legs back, forming a plank position.

4. Do a push-up and then jump your legs back up towards the board.

5. Transfer your hands back to the platform handles, and pick up StrongBoard as you return to a standing position. (Jumping is optional.)

6. As you come to an upright position, bring the board back out so the platform is facing your chest.

7. From this position, step into a forward lunge with your right foot.

8. Holding a static lunge position and keeping your hips stabilized, rotate from your torso, keeping StrongBoard level but bringing it across your right knee.

9. Return to center and step back to standing position.

10. Immediately step into a forward lunge with your left foot.

11. Holding a static lunge position and keeping your hips stabilized, rotate from your torso, keeping StrongBoard level but bringing it across your left knee.

12. Come back to center and repeat steps 1-11 for desired amount of repetitions.

Tips: Be sure to brace the abs at all times, especially during the rotations. This will help stabilize the lower back while holding the board. Use your legs to lower yourself into a squat position when entering into the sequence of throwing your legs back in to plank position. If you are not familiar with burps, 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. 

This exercise is an advanced exercise. Although, the target is primarily aerobic in this exercise, it is also great for overall core strength and shaping your lower extremities. This exercise utilizes Positions Three and Six.

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.

Order now!