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Step-back burpee + punches

Standing / Cardio / High effort / No jumping

Side
Front
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How to do it

  1. Set upStand in a fighting stance, fists by your chin.
  2. MoveThrow a quick right and left punch, bending each elbow in tight to your chin before extending, then do a step-back burpee and stand straight back up into punches.
  3. Watch forPunching with your arms only. Rotate your hips and shoulders into each one.

Easier or harder

Easier
Step-back burpees.
Harder
Burpees: jump the feet back.

What it works

Muscles
Cardio, Upper body, Quads
Position
Standing
Intensity
High effort Hard
Impact
No jumping

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