4 lunge jumps + 1 burpee

How to do it

1. Set upStart in a lunge.
2. MoveDo four jump lunges, switching legs in the air each time, then straight into one burpee. Repeat until time.
3. Watch forShallow lunge jumps to save energy for the burpee. Each landing should be a full lunge.

Easier or harder

Easier

Reverse lunges and step-back burpees.

Harder

Full burpees (chest to floor) in place of the burpee.

What it works

Muscles

Cardio, Upper body, Quads

Position

Standing

Intensity

High effort Hard

Impact

Jumping

Swap it for

• Burpees
• Full burpees (chest to floor)
• Burpee + jumping jack
• Burpee + 2 crunches
• Squat burpees
• Bodyweight thrusters