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- Step 1: Stand with feet shoulder-width apart and arms at your sides.
- Step 2: Bending at the hips and knees, reach down to put your hands on the ground.
- Step 3: Once your hands reach the ground, extend your legs out behind you with a quick hop into a push-up position.
- Step 4: Lower arms one at a time placing your elbows and forearms flat on the floor.
- Step 5: Raise your arms back up to a push-up position.
- Step 6: Jump up as quickly as you can without compromising form.
Details
up-down burpee is a calisthenics, cardiovascular, martial arts, plyometrics, and total body
exercise
that primarily targets the quads
and to a lesser degree also targets the abs, chest, forearms, glutes, hamstrings, hip flexors, lower back, middle back, shoulders and triceps
...more
up-down burpee is a calisthenics, cardiovascular, martial arts, plyometrics, and total body
exercise
that primarily targets the quads
and to a lesser degree also targets the abs, chest, forearms, glutes, hamstrings, hip flexors, lower back, middle back, shoulders and triceps.
Learning proper up-down burpee form is easy with the step by step
up-down burpee instructions, up-down burpee tips,
and the instructional up-down burpee technique video on this page.
up-down burpee is a exercise for
those with a intermediate level of physical fitness and exercise experience.
Watch the up-down burpee video, learn how to do the up-down burpee,
and then be sure and browse through the up-down burpee workouts on our
workout plans page!
Tips
- Try to keep your movements smooth and flowing together.
- Hips must not sag. Fight to keep hips in line with the rest of your body.
- Keep your core tight throughout the movements.
Variations
- Deadman Burpee
- Dumbbell Plank Lateral Raise Burpee
- Divebomber Burpee
Types
- Force Type: N/A
- Mechanics Type: Compound
