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.
