Jumps · New to it
Step-Back Burpee
A no-jump burpee: squat, step your feet back to a plank one at a time, step them in, and stand up.
Demo by Lena, an AI coach. Its start and end, as stills.
- Works
- full body; also quads, shoulders, abs
- Kit
- No kit
- Dose
- 6 to 10 reps
It goes into the workout in progress at the Bench, as a new group in its main set.
Set up
Stand with feet shoulder width and arms at your sides.
While you move
- Squat and plant your hands
- Step back one foot at a time
- Brief plank, hips level
- Step in, stand tall
Avoid
- Rounding your back hard to reach the floor
- Letting your hips sag in the plank
Take care if you have trouble with your wrists or your knees.