One-arm Burpee

Primary muscles
Quads, Glutes, Chest
Secondary muscles
Triceps, Hamstrings, Abs
Equipment
Other
Movement pattern
None

Steps

  1. 1 Begin standing tall with your feet shoulder-width apart, extending one arm out to the side for balance.
  2. 2 Squat down and place your free hand on the floor directly in front of you, shoulder-width from your feet.
  3. 3 Kick your feet back simultaneously into a one-arm plank position, keeping your body in a straight line from head to heels.
  4. 4 Perform a one-arm push-up by lowering your chest towards the floor, maintaining a stable core.
  5. 5 Push back up to the one-arm plank position, fully extending your arm.
  6. 6 Jump your feet forward towards your hand, returning to a squat position.
  7. 7 Explosively stand up and jump, reaching your free arm towards the ceiling.
  8. 8 Land softly and return to the starting position to prepare for the next repetition.

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