This is one of Nicolas's favourite bodyweight exercises — for good reason. "This move is going to hit several muscle groups at once — arms, core, legs, and glutes," said trainer Sarah Pelc Graca, NASM. It's essentially a half-burpee, she added, so it's a good modification if you're not up to the full burpee yet.
- Begin in a plank position with your shoulders over your wrists and feet hips-width apart.
- Jump your feet to the outside of your hands, coming into a deep squat and keeping your hands on the floor. Engage your core as you jump and land softly.
- Jump your feet back to a plank. This counts as one rep.
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