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Step-Back Burpee: how to do it

A burpee without the jumps: step the feet back one at a time, chest and thighs to the floor, push up, step back in and stand all the way up.

NO EQUIPMENT

Step by step

  1. Stand tall, then bend the knees to put the hands down.

    01 Stand tall, then bend the knees to put the hands down.

    Avoid: a round back to reach the floor: the lower back takes every rep.

  2. Hands down, step one foot back, then the other.

    02 Hands down, step one foot back, then the other.

    Avoid: hips sagging as you step back or push up: the lower back arches.

  3. Chest and thighs to the floor, then push back up.

    03 Chest and thighs to the floor, then push back up.

  4. Step in one foot at a time, stand tall, arms overhead, no jump.

    04 Step in one foot at a time, stand tall, arms overhead, no jump.

In short

  1. Bend the knees, hands down, step one foot back, then the other
  2. Lower chest and thighs to the floor, push back up
  3. Step the feet in one at a time and stand tall
HARDER
Burpee

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