Time: 60 seconds
Get into a press-up position with your hands on the football. Bring your knees towards your chest and then jump up off the ground, lifting the ball above your head. As you land, run on the spot as fast as you can, counting for ten before performing another burpee.
It's working when... the movement of your feet is a blur and your heart rate is through the roof.
Exercise 2: Football hand tap
