Push-up and stretch jump alternating ► double push up 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), bend and stretch your arms twice (bring your chest to the floor). Then jump back forwards with both legs to the starting position of the legs. 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 begin the exercise again.

Attention:
Do not perform a hollow 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 or straightening the arms (do not perform push-ups) or integrate only one push-up instead of two.

Harden:
Additional weight.

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