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A high-intensity burpee variation performed without the push-up phase, focusing on speed, conditioning, and full-body engagement.

Instructions:

• Stand upright with feet shoulder-width apart and arms at your sides.

• Drop into a squat position and place your hands on the floor in front of you.

• Jump your feet back into a plank position, keeping your body straight.

• Immediately jump your feet back towards your hands.

• Explosively jump upward, extending your arms overhead.

• Land softly and repeat for the desired number of reps.

Common mistakes:

• Not fully extending the body at the jump

• Dropping hips too low or raising them too high in the plank position

• Landing heavily without absorbing the impact

• Moving too fast and losing proper form