Main Muscles Affected
- Bibs
- Arm
- Abdominal muscles
- Legs
Exercise Difficulty
Difficult
Performing the Burpee and side plank with the raised leg:
- Get into a Push up position and keep your body straight from head to toe
- Leap forward and assume a squat position; take your hands off the floor and jump as high as you can
- After the jump, quickly resume the squat position and keep your hands in front of your feet; jump back with your legs open and straight
- Rotate onto your side and assume the side plank position keeping your lower arm straight, with your hand resting on the floor and your knees extended; place the upper leg in front of the lower one and the upper arm extended high; if you don't feel well balanced, keep your hand resting on your hip
- Keeping the body rotated to the side and well aligned, raise the upper leg up, bring it back down and return to the pusch up position
- Repeat from the beginning doing the burpee first, then rotate the body on the opposite side and raise the straight leg upwards.
- Keep your wrist not in line with your shoulder on the side of the plank
- Lower your hips as you raise your leg
- Jumping too violently.
