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Theburpeehas a reputation for being one of the hardest, most groan-worthybodyweight exercises.
It combines asquat,plank, andpush-up, and adds a jump at the top for good measure.
The result: A total-body move that builds strength and boosts stamina.
a registered dietitian nutritionist, certified personal trainer, and owner ofCatalyst Performance Labin Finksburg, Maryland
Wonderingwhat to do instead of burpees?
Give the squat thrust a try.
The squat thrust is a full-body exercise that closely mimics the challenge of a burpeewith a few exceptions.
Squat thrust vs. burpee: Whats the difference?
A squat thrust is essentially a burpee without the push-up.
But omitting the push-up makes squat thrusts more accessible for those who struggle with the movement.
In addition, squat thrusts often exclude the jump that comes at the end of a burpee.
Moving faster only amplifies the cardiovascular challenge, helping boost stamina.
Which muscles do squat thrusts work?
a registered dietitian nutritionist, certified personal trainer, and owner ofCatalyst Performance Labin Finksburg, Maryland
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3 variations of the squat thrust exercise
1.
Alternatively, you could wear a weighted vest.
Dropping your hips strains your lower back.
Meanwhile, landing with your feet too close or too far apart stresses your knee and/or hip joints.
To keep your hips from dropping, squeeze your core tight as you jump back, Padula Burke suggests.
If you still struggle, begin by stepping back into plank instead of jumping.
For foot position, aim to land with your feet around shoulder-width apart, Padula Burke says.
2019 Oct 18;69:137-147. doi: 10.2478/hukin-2019-0021.
PMID: 31666896; PMCID: PMC6815084.
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