Burpee (no push-up)
- Basic
- Bodyweight
Feet back and in under control, jump up
Muscles worked
- Primary:
- Quads
- Secondary:
- Core, Shoulders
How to do it
- From standing, squat down and plant your hands on the floor.
- Kick your feet back to a plank and jump them back under your chest.
- Stand up, extending the hips, and repeat.
Common mistakes
- Rounding your back as you take your hands to the floor.
- Landing with locked knees on the way back from the plank.
Tips
- The step before the full burpee: same pattern, half the demand.
- If mobility is tight, walk your feet back instead of jumping them.