Alternating push-ups and upright stance ► no jump burpee

Individual work

From a standing position, bend your legs and place your hands next to (in front of) your feet to get into a squat position. Support yourself with your hands, jump backwards with both legs to get into the push-up position. Bend your arms to fully lower your upper body (prone position). From the prone position, use both arms to push yourself back into the push-up position and jump back into a squat. From this squatting position, straighten up completely back to standing (push your pelvis forwards, push your chest forwards, push your arms back slightly/press your shoulders back).

Lighten:
Lower intensity between the individual exercises.

Harden:
Additional weight.

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