Strength
No push-up burpees
A high-intensity cardiovascular movement that builds full-body power without the strain of a standard push-up.
How to perform.
Follow the sequence — setup is half the lift.
Stand with your feet shoulder-width apart and your arms at your sides.
Lower your body into a squat position and place both hands flat on the floor directly in front of you.
Kick both legs back simultaneously into a high plank position with your arms fully extended and your core engaged.
Jump your feet forward toward your hands to return to the squatting position.
Explode upward into a vertical jump while reaching your arms toward the ceiling.
Land softly on the balls of your feet and immediately begin the next repetition.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Sagging the lower back during the plank phase.
- Landing with locked knees after the vertical jump.
- Placing hands too far forward rather than under the shoulders.
- Holding your breath during the high-intensity movement.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.