This really is a power cardio workout - a progression or add on from the Basic Burpee - and I can guarantee will have your heart rate up in no time

I would not use this as a warm up and would incorporate this into a workout program or circuit.

Make sure you have plenty of space around you and a high ceiling.

I would not use this as a warm up and would incorporate this into a workout program or circuit.

Make sure you have plenty of space behind you.

1

Stand with feet together and hands at your side

Bend knees and squat down into a crouching position
Rest your buttocks on your heels, with heels off the floor

You will look a bit like a frog getting ready to leap!

3

Shift weight forward
Kick your legs straight out and back
End in a press up position, making sure hips don’t sag and back does not arch
Immediately jump both legs back into the tuck (frog) position

4

Leap up into the air and tuck your knees up towards your chest
Jump as high as you can.
As you land, take a slight bend in the knees to absorb the impact
Stand momentarily in the start position with arms by your side.
Drop down into the squat (frog) position and repeat.

Positions

• Crouch
• Out
• In
• Jump & Tuck
• Land

Timings

1. Crouch
2. Legs out
3. Legs in
4. Jump and Tuck
5. Land and Stand

Progression

Try this exercise for 30 seconds and gradually build your time up to two minutes in a circuit.

Only when you have become very good at this exercise, you can “miss out” the land & stand position. Immediately after the jump, carry on by immediately bending the knees down into the squat (frog) position. This becomes more powerful and explosive as an exercise.

Progression Timings

1. Crouch
2. Legs out
3. Legs in
4. Jump and Tuck
5. Land and crouch