Ballerina Burpee

Starting Position

Begin in a high plank position with your hands flat on the floor, directly under your shoulders, and legs extended behind you. Engage your core to keep your body in a straight line from head to heels.

Movement Phase

1. Frog Jump: From the plank position, simultaneously jump your feet toward your hands, landing in a deep squat position with your heels close to the floor and torso upright.

2. Explosive Jump: From the deep squat, drive through your heels to explode upward. Reach your arms high above your head to replicate a ballerina-style extension. Focus on achieving max height while maintaining a tight core.

3. Return: Land softly back into the deep squat position with your hands reaching forward or back toward the floor. Immediately place your hands on the ground and jump your feet back into the starting high plank position.

Key Tips

• Keep core braced throughout the jump to protect your lower back.

• Land softly with knees slightly bent to absorb impact.

• Ensure your hands are firmly planted before jumping feet back.