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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. Keep your hands a few inches apart.
- 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: Explode up from the down position and push yourself off the ground so that your hands leave the floor. Spread your hands and legs out in an X formation.
- Step 5: Explode up from the spread formation bringing your hands close together and feet close together.
- Step 6: Keeping your hands on the ground, reverse the leg drive motion to bring your feet back under you.
- Step 7: Jump up throwing your hands to the ceiling. This completes one repetition.
Details
alternating grip plyometric push-up 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, forearms, glutes, hamstrings, hip flexors, lower back, middle back, shoulders and triceps
...more
alternating grip plyometric push-up 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, forearms, glutes, hamstrings, hip flexors, lower back, middle back, shoulders and triceps.
Learning proper alternating grip plyometric push-up burpee form is easy with the step by step
alternating grip plyometric push-up burpee instructions, alternating grip plyometric push-up burpee tips,
and the instructional alternating grip plyometric push-up burpee technique video on this page.
alternating grip plyometric push-up burpee is a exercise for
those with a intermediate level of physical fitness and exercise experience.
Watch the alternating grip plyometric push-up burpee video, learn how to do the alternating grip plyometric push-up burpee,
and then be sure and browse through the alternating grip plyometric push-up burpee workouts on our
workout plans page!
Tips
- Do not allow your hips to sag. Keep your body in a straight line throughout the exercise.
- Try to keep your movements controlled and flowing together.
- Do not land on your hands with elbows locked. Try to land as soft as possible on your hands. This can be done by immediately lower yourself back down into a push-up as soon as you hands touch the ground.
Variations
- Spread Eagle Burpee
- Flying Squirrel Burpee
- Plyometric Push-up Burpee
Types
- Force Type: Push
- Mechanics Type: Compound
