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Step-back burpee

The coach doing step-back burpee

How to do it

  1. Squat down and put your hands flat on the floor in front of your feet.
  2. Step one foot back, then the other, to a straight high plank. Step them back in, one at a time.
  3. Stand up tall. No jump and no push-up.

Common mistakes

  • Hips sag in the plank

    Hips sagging. Brace your belly so your body is one line from shoulders to heels.

  • Heels lift in the squat

    Heels coming up in the squat. Keep your feet flat on the floor.

Try it in a session

Pranamo plans a session for you each day, with moves like this one at your level, a voice that talks you through them, and a timer. It is invite-only while we build it.

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