Bodyweight.

3 exercises for full body

• Step-Back Burpee

  Beginner

  Full body also Quads, Core, Shoulders, Glutes

  How to move

  1. squat down and plant the hands
  2. step back one foot at a time into a plank
  3. step the feet back in under the chest
  4. stand all the way up tall
  What usually goes wrong

  • rounding the back to reach the floor
  • letting the hips sag in the plank
  • never finishing the stand-up between reps

• Squat Thrust

  Intermediate

  Full body also Quads, Core, Shoulders, Hip flexors

  How to move

  1. crouch and plant hands under the shoulders
  2. jump both feet back to a strong plank
  3. snap the feet back in outside the hands
  4. drive through the heels to stand
  What usually goes wrong

  • hips sagging when the feet land back
  • feet landing far behind the hands so the back rounds
  • chest collapsing over soft arms

• Burpee