Conditioning Advanced
Burpee
Bodyweight
Abstract movement graphic. Follow the written steps below.
How to perform
From standing, bend the knees and hips and place your hands on the floor.
Step or hop your feet back into a firm high plank.
Step or hop the feet back toward your hands; this version does not require a push-up.
Stand tall or add a small jump, landing softly before the next repetition.
Key cues
- Control the plank before moving again.
- Use the stepping version to reduce impact.
- Choose a pace that preserves each position.
Common mistakes
- Dropping into a sagging plank.
- Landing heavily with stiff knees.
- Chasing speed when the positions become uncontrolled.
Alternatives
Other ways to move.
Related options with different demands. Choose the one that fits your equipment and experience.