So, we didn’t want to scare you off by using the “b” word but this move is a modified, supercharged version of every one’s favourite (or not so favourite) exercise. We’re talking about the burpee.

The thing about this move is, it combines cardio and plyometrics to make for a seriously effective way to finish (or start) a workout. Unlike its chest-to-floor relative, this modified version has you jumping back in a high plank position which requires you to use your core just a little more. Lifting one leg at a time calls for extra lower core stability while also activating the gluteals (those bum muscles) and the explosive, squat jump challenges your lower body.

How to nail the move:
  • As you jump back into plank ensure you have your core switched on by crunching your abs. Step back with one foot at a time if you feel your back dipping.
  • Squeeze your bottom muscles as you lift each leg to keep your hips as stable as possible.
  • In order to get as much air as possible when you jump, squat down and spring off your toes. Land softly by transferring your weight into your heels.
  • Take the move slowly to start with, there’s no need to rush!

Use it in a workout:
  • Set your stopwatch for 1 minute. Get as many reps done as you can. More than 20 is seriously impressive.
  • At the end of your session finish with 10 reps, then 9 reps, 8 reps, 7 reps, all the way down to 1. Take a 20 second break between sets.
  • Complete a circuit of 10 modified burpees, 15 weighted v sits, 20 reverse crunches and 30 plank shoulder taps. Repeat three times through.
  • Every minute on the minute for 10 minutes complete five modified burpees, five push ups and five squats jumps.