Step-back burpees – how to do it right
Hands down, step back to a plank one leg at a time, step in and stand up.
This is how Stickfreed, our glowing stick figure, shows you the exercise on your TV – here the start, middle and end position. In the app he turns slowly so you can see everything.
How to do it
- Squat down, hands shoulder-width in front of your feet.
- Step one leg back, then the other, into a plank.
- Tight core – hips stay in line.
- Step your feet up to your hands, then stand up.
How long?
In BLOX: 30 seconds on, 10 seconds rest, three rounds.
If something niggles
Don’t fancy the floor? Then do Bodyweight squats instead – BLOX swaps it automatically if you mention it at the start. Stop if it hurts; if you have complaints or pre-existing conditions, check with a doctor or physio first.
In BLOX
Part of these blocks: Low-impact cardio. BLOX builds your workout from them – based on your time, energy and how you feel today.
Similar exercises
Side hopsJump sideways over a line on both feet, land softlySide lungesBig step to the side, soft knees, come backButt kicksHeels towards your bum, knees point downSkatersLeap sideways onto one leg, the other crosses behindBurpeesSquat, hands down, jump back to a plank, jump in and upFast feetSlight squat, quick little steps on the balls of your feet