Burpee Push-up Mountain Climber Complex Exercise Guide
Exercise Profile
- Target
- Pectoralis Major
- Equipment
- Body weight
- Body Part
- Plyometrics
- Primary Muscle
- Pectoralis Major
- Secondary Muscles
- Rectus Abdominis, Deltoids, Triceps Brachii, Quadriceps
- Intensity
- high
- Category
- cardio
- Skill Level
- intermediate
- Estimated Calories
- 10
- Alternate Names
- Burpee Push-up
Visualised Target Muscle Groups
Front
Back
How to: Burpee Push-up Mountain Climber Complex
- Start standing and drop into a squat position.
- Place your hands on the ground and kick your feet back into a plank.
- Perform a push-up.
- Jump your feet back to your hands and explode into the air.
- As you land, immediately drop back into a squat and repeat with mountain climbers.
Common Mistakes
- Letting the hips sag during the push-up.
- Rushing through the movements without control.
- Not fully extending the arms during the push-up.
Modifications
- Perform the push-up on your knees for a reduced range of motion.
- Step back into the plank position instead of jumping to reduce impact.
Tips
- Maintain steady breathing throughout the movement.
- Focus on form to avoid injury, especially during the push-up and mountain climber phases.
- Engage your core to stabilize your body and enhance performance.
Burpee Push-up Mountain Climber Complex Alternatives
Tags
burpee
push-up
mountain climber
core
cardio
high intensity
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