Burpee Twist

1. Starting Position:

   • Stand with your feet shoulder-width apart and your arms at your sides.

   • Keep your body relaxed and maintain good posture.

2. Squat Down:

   • Bend your knees and lower your body into a squat position.

   • Place your hands on the floor in front of you, keeping them shoulder-width apart.

   • Ensure your back is straight and your core is engaged.

3. Jump Back:

   • Jump your feet back quickly to get into a plank position.

   • Your body should be in a straight line from your head to your heels.

   • Keep your arms straight and engage your core to maintain stability.

4. Perform a Push-Up (Optional):

   • From the plank position, lower your body towards the ground in a controlled manner.

   • Push back up to the plank position. (Optional – you can skip this step if you are a beginner.)

5. Jump Forward:

   • Jump your feet back towards your hands to return to the squat position.

   • Keep your hands on the floor as you land.

6. Twist and Jump:

   • From the squat position, spring up explosively.

   • As you jump, twist your hips to one side and raise your arms overhead to help with momentum.

   • Aim to rotate your body 90 degrees.

7. Landing:

   • Land softly back in the squat position to prepare for the next repetition.

   • Ensure you are stable and balanced before immediately transitioning into the next rep.

8. Repeat:

   • Continue performing the burpee twist for your desired number of repetitions, maintaining proper form and breathing throughout the exercise.

Tips:

• Start slow, focusing on your form, and increase your speed as you become more comfortable.

• If you find jumping difficult, step back instead of jumping to transition into the plank position.