Heart and lungsQuadsChestCore
Moderate · Reps
Step-back burpee
A full burpee without the jumps: easy on the knees, hard on the lungs.
Just floor space
How to do it
- 1 Squat down and put your hands on the floor.
- 2 Step your feet back one at a time into a plank.
- 3 Step them back in, stand up and reach overhead.
Watch out for
- Hips sagging in the plank
- Rounding the back when you bend down
The progression
Your plan moves you up one rung when you hit the top of the range on every set.
- High march
- Mountain climber
- Step-back burpee