Burpee with Push-up
Positioning
1. Starting Position: Stand with your feet shoulder-width apart and your arms relaxed at your sides.
Movement Steps
2. Lower into a Squat: Bend at your knees and lower your body into a squat position, placing your hands on the ground in front of you.
3. Jump Back into Plank: From the squat position, jump your feet back so that you land in a plank position. Your body should be straight from your head to your heels.
4. Perform a Push-up: Lower your body towards the ground by bending your elbows and keeping them close to your body. Push back up to the plank position.
5. Jump Forward: Jump your feet back towards your hands to return to the squat position.
6. Jump Up: From the squat position, explode upwards, jumping into the air while reaching your arms overhead.
Repetition
7. Repeat: Land softly and go directly into the next repetition. Aim to perform 5-10 repetitions for beginners.
Tips
- Keep your core engaged throughout the movement to maintain stability.
- Ensure your knees do not extend beyond your toes while in the squat position.
- Take breaks as needed to maintain good form.
