Step 1: Stand with your feet shoulder-width apart and your arms at chest height.

Step 2: Drop the hips as if you are going to sit in a chair and lower the body until your thighs are parallel to the ground.

Step 3: At full depth, place the hands on the ground and shift the body weight forward.

Step 4: "Hop" the legs back into a plank position.

Step 5: Do a push-up.

Step 6: "Hop" the legs forward to return to a squat position, bringing the hands off of the ground.

Step 7: Push through the toes into full extended jump while keeping the hands at shoulder height.

Step 8: Land in squat position for next rep.


Tips: The burpee wins when the individual movements break down. Don't allow that to happen, fully extend with every movement, and don't allow the lower back to take over the hop motion, put the pressure on the core.

Band to Exterior: Handles held in hands. Hands resting at hips

Stance: Hip width +1. Standing tall