Burpee (no push-up)

A burpee without the push-up: squat, jump back to a plank, jump in and leap up for a full-body cardio burst.

How to do it

1. 01From standing, squat down and place your hands on the floor in front of your feet.
2. 02Jump or step your feet back into a high plank, bracing to keep your body straight.
3. 03Jump or step your feet back toward your hands, keeping your back flat.
4. 04Stand and jump with your arms overhead, land softly and repeat continuously.

Common mistakes

• Hips sagging as you land in the plank — brace as soon as your feet touch down.
• Rounding the back to reach the floor — bend your knees and hips and keep your chest up.
• Heavy landings — land softly with bent knees.

In the Conditioning progression

1. 1Step jack
2. 2Jumping jack
3. 3High knees
4. 4Mountain climber
5. 5Burpee (no push-up)
6. 6Burpee