One-arm Burpee

The one-arm burpee is a more difficult progression from the traditional burpee that increases upper and lower body muscular endurance while also improving cardiovascular endurance.

Step by step instructions

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Exercise Steps 1

Step

Stand straight up with your feet placed shoulder-width apart. Bend over and place one hand flat on the ground.

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Exercise Steps 2

Step

Kick and extend both legs straight behind you, leaving you in a one-arm push-up position.

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Exercise Steps 3

Step

Pause, and then bring your legs back underneath you and immediately jump up as high as possible while raising both arms overhead. Return to starting position.

Mistakes and Tips

  1. Avoid letting your hips sag when stepping into push-up position. Keep your body in a straight line.
  2. Be sure to keep your core engaged and your back flat the entire time.
  3. When hopping back in from the push-up position, try to hop in so that your feet land flat on the floor.

Advanced Variations