Muscle groups

Shoulders, Quadriceps, Hamstring, Glutes


Get into an all-fours position with your knees and toes flexed and in contact with the floor. Your hips should be over your knees. Your hands should be slightly wider than your shoulders. Grip the ground with your hands and rotate your shoulders outward to engage your lats.

Straighten your legs to lift your knees off of the ground so you end up in a high plank position. Your legs should be hip-width apart.

While maintaining proper alignment, jump your feet toward your hands as if you were preparing to complete a full burpee.

With your hands still on the floor, jump your feet back to the starting position. Continue to jump your feet back and forth in a controlled manner for the desired number of repetitions.

Movement Group


Required Equipment


Progressions And Regressions

Half Burpee