Burpee with Push-up

Description

How to Do Burpee with Push-up

1. 1
   Setup

   Begin standing tall with your feet shoulder-width apart and your arms at your sides, maintaining a neutral spine.

2. 2
   Setup

   Hinge at your hips and bend your knees to place your hands on the floor directly in front of your feet, then quickly kick your feet back into a high plank position.

3. 3

   Perform a full push-up by lowering your chest towards the floor, keeping your core engaged and elbows tucked, then push back up to the plank.

4. 4

   Explosively jump your feet forward towards your hands, landing in a deep squat position with your chest lifted.

5. 5

   Drive through your heels to stand up quickly, then immediately jump vertically with arms extended overhead, ensuring a soft landing.

Tips

• Focus on controlled breathing: exhale as you push up from the floor and jump, and inhale as you lower into the squat and drop to the plank position.
• Maintain a tight core throughout the entire movement to protect your lower back and stabilize your body during the plank and jump phases.
• Land softly on the balls of your feet when jumping up and back, allowing your knees to absorb the impact to protect your joints.
• If the full push-up is too challenging, drop to your knees for the push-up portion while maintaining a straight line from your head to your knees.

Common Mistakes

• ×Sagging hips during the plank or push-up compromises spinal alignment; fix this by actively engaging your glutes and core to keep a straight line from head to heels.
• ×Rounding your back when bringing your feet forward reduces efficiency and strains the spine; keep your chest up and core tight to maintain a flat back as your feet land.
• ×Skipping the push-up or performing partial reps reduces the full-body benefits; ensure a full range of motion by lowering your chest close to the ground and fully extending your arms.