Alternating Leg Lift Burpee
The alternating leg lift burpee takes the traditional burpee and adds a leg lift for a challenging twist. Do this move as quickly as possible while maintaining proper form.
With your feet hip-distance apart, bend your knees and place your hands on the floor just in front of your feet.
Hop back with both feet into a plank position.
Perform a push-up. As you bend your arms, lift your right leg to hip height. Do not allow your back to arch when lifting your leg.
Return to the plank position and perform a second push-up. As you bend your arms, lift your left leg to hip height.
Jump your feet back to your hands, shifting your weight to your heels and lifting your chest.
Jump from the crouched position, reaching overhead with your hands. Land softly with a slight bend in the knees, hips, and ankles.
Challenge
For added challenge, complete the movement in the triceps push-up position, with elbows tucked against rib cage.