波比跳 – 带俯卧撑

A burpee variation including a full push-up during the plank phase, increasing upper body and core engagement while maintaining the cardio benefits.

Instructions:

• Stand upright with feet shoulder-width apart.

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

• Jump or step your feet back into a plank position.

• Perform a full push-up, keeping your body straight.

• Jump or step your feet back towards your hands.

• Explosively jump into the air, reaching your arms overhead.

• Land softly and immediately start the next repetition.

Common mistakes:

• Dropping hips too low or letting them sag during the push-up

• Performing the push-up with incomplete range of motion

• Landing heavily without controlling the impact

• Rounding the back during transitions