One move
Burpees
How to read ahead. Do to go one move at a time.
From standing, place your hands on the floor, step or jump the feet back to a strong plank, return the feet, then stand up. Optional small hop at the top. Own the landings and keep the hips from sagging.
Option. Couch-friendly: step the feet back and forward, skip the push-up, and stand up — no jump. Hands on a sturdy bench or sofa if wrists or the floor feel unfriendly. Add the push-up, then a small hop, only when the plank stays solid.
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1
Stand tall with feet about hip-width, then sit the hips back and place both hands on the floor (or a sturdy bench) under your shoulders.
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2
Step one foot back at a time into a plank — jump the feet back only if the landing stays quiet and the hips do not sag. Brace the core.
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3
Optional: lower the chest in a push-up, or drop the knees for an easier press. Skip this entirely on tired or wrist-sensitive days.
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4
Step or jump the feet forward to just behind your hands. Keep the spine long — no collapsing through the lower back.
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5
Stand up by driving through the feet. Add a small hop only when the landing is soft and the knees stay friendly.
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6
Reset your posture before the next rep. Stop or regress if wrists, knees, or the low back complain.