Exos | Formerly Core Performance

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Core Knowledge


Burpees - with Push-up

Starting Position

  • Standing


  • Lower your body to the floor
  • Quickly punch your legs back behind you into a push-up position
  • Perform a push-up
  • Then, draw you legs back underneath your hips and explode upward in the air
  • Land with your knees soft and immediately go into your next repetition

Coaching Keys

  • Perform the movement fast, but don't sacrifice technique for speed
  • Extend legs completely when in the push-up position
  • Focus on landing with hips back and knees soft

You Should Feel It

  • Working your total body

Tags: Total Body, Conditioning, Energy System Development