Alternating extension and flexion of one leg in push-up position and stretch jump ► mountain climber burpee

Individual work

From a standing position, bend your legs, place your hands in front of your feet and hop backwards with both legs at the same time to get into the push-up position. In the push-up position (high support, face/look down), alternately bend your left and right leg and lift them slightly off the floor (bring your knees between your arms/to your chest). Then jump back forwards with both legs to the starting position. From the squatting position, perform a stretch jump (optionally cross your arms briefly behind your head during the flight phase) and land back in the starting position to restart the exercise.

Attention:
Do not arch your back in the push-up position (body tension).

Lighten:
Lower intensity between the individual exercises; lower height during the stretch jump (or only straighten the upper body); only assume the push-up position without bending the legs alternately or barely lift the legs off the floor or move them less far forwards.

Harden:
Additional weight.

2-4 weight cuffs/1 weight waistcoat ► Make the exercise more difficult (additional weight)