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exercises

Push-Up & Half Burpee (1:2)

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How to: Push-Up & Half Burpee (1:2)

Primary Muscles Used:Chest, Pecs

Exercise Families:Horizontal Push, High Intensity

Trainer:Kayla Itsines

  1. Place both hands on the floor slightly further than shoulder width apart and both feet together behind you, resting on the balls of your feet.
  2. Whilst maintaining a straight back and stabilising through your abdominals, bend your elbows and lower your torso towards the floor until your arms form a 90 degree angle.
  3. Push through your chest and extend your arms to lift your body back into starting position.
  4. Jump both of your feet in towards your hands, ensuring that your feet remain shoulder width apart.
  5. Keeping your body weight on your hands, kick both of your feet backwards so that your legs are completely extended behind you, resting on the balls of your feet.
  6. Jump both of your feet in towards your hands again, ensuring that your feet remain shoulder width apart.
  7. Kick both of your feet backwards again so that your legs are completely extended behind you, resting on the balls of your feet. Repeat for the specified number of repetitions.

Alternative Exercises for No Equipment

* Results may vary. Strict adherence to the nutrition and exercise guide are required for best results.

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