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- Step 1: Stand with feet shoulder-width apart, one arm at your side and the other behind your back.
- Step 2: Bending at the hips and knees, reach down to put your hand on the ground.
- Step 3: Once your hand reaches the ground, extend your legs out behind you with a quick hop into a push-up position.
- Step 4: Keeping your hand on the ground, reverse the leg drive motion to bring your feet back under you.
- Step 5: Jump hop as quickly as you can without compromising form.
- Step 6: Repeat the exercise with the other hand.
Details
one-arm 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
one-arm 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 one-arm burpee form is easy with the step by step
one-arm burpee instructions, one-arm burpee tips,
and the instructional one-arm burpee technique video on this page.
one-arm burpee is a exercise for
those with a expert level of physical fitness and exercise experience.
Watch the one-arm burpee video, learn how to do the one-arm burpee,
and then be sure and browse through the one-arm burpee workouts on our
workout plans page!
Tips
- Keep your core tight throughout the movements.
- Make sure to keep your movements fluid and controlled.
- Make sure to hold your hips so that your entire body from your heels to your head is in a straight line.
Variations
- One Arm Side Bench Burpee
- Alternating One Arm Bench Burpee
- 180 Bench Jump Burpee
Types
- Force Type: Push
- Mechanics Type: Compound
