Try the Burpee Bolt, an Intense Core-Burning Exercise

Modification: Single Burpee Bolt

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This slight modification is done in a few of the Morning Meltdown 100 workouts. It's the same as the regular Burpee Bolt with only one bolt at a time.

Start in a high plank position with your shoulders over your wrists.
From your high plank, jump both feet off of the floor at the same time, driving one knee in toward your chest as the opposite leg shoots straight behind you.
Land both feet softly in a high plank.
Jump your feet back to your hands and return to standing. To advance the move even more, add a jump at the top.

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Modification: Slow Mountain Climber

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To modify, Jericho said, "try the move broken down at a slow and steady pace. Make sure to focus on overall technique and proper alignment at all times." As one option, replace the bolt with a slow mountain climber, simply driving the knee toward your chest with a toe tap.

Start in a high plank — shoulders over hands and weight in your toes.
With your core engaged, bring your right knee forward under your chest, with your toes just off the ground. Return to your basic plank. Switch legs, bringing the left knee forward.

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Modification: Plank to Lunge

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Another low-intensity option is to step one foot back at a time into your high plank, instead of jumping both back simultaneously. From there, you can either do a bolt or a slow mountain climber.

Lower down by pushing your butt back, like you're going into a squat, until you can place both hands on the ground in front of you.
Step one foot back at a time, ending in a high plank position.
Perform two bolts or two slow mountain climber toe taps.
Return both feet to a plank position.
Step one foot at a time toward your hands. Rise from a squat position, squeezing your glutes once you're upright.

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Modification: Squat Thrust

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If you have trouble with the bolts or toe taps, skip them and start with a simple squat thrust, which is like a burpee without a push-up or a jump at the top.

Begin standing with the feet hip-distance apart.
Lower into a crouching squat with your hands on the floor.
Keeping the abs engaged, jump your feet back so you're in plank position.
Keeping the arms straight, jump your feet forward behind the hands.
Stand up to complete one rep.

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