How to do Squat Thrust Push-Up Exercises

If you're looking for a great exercise that combines a cardio workout with muscle-building, try doing squat thrust push-ups, often called burpees. A good workout utilizing this movement is to do 20 squat thrust push-ups, rest for 30 seconds, and then do about 18 until you are doing a single squat thrust push-up. Here's how to do this physically demanding exercise.

Instructions

Difficulty: Challenging

1. Stretch for two or three minutes to loosen up your muscles. Then stand straight with your feet slightly apart.
2. Squat down until your knees are bent and you are able to touch the floor. Place your hands flat on the floor on either side of your legs.
3. Kick both legs out behind you at the same time so that you are now in a push-up position, with your weight supported by your hands and toes. Extend your arms fully.
4. Perform one push-up by bending your elbows until your chest nearly touches the floor. Once your arms are fully extended again, pull your legs back up under your torso so that you are once again in a squat position.
5. Thrust upward into a standing position. Repeat Steps 1 to 4 for the desired number of repetitions.

Tips & Warnings

• For a variation on the standard squat thrust push up, try jumping up with your arms extended toward the ceiling each time you thrust up from the squat to a standing position.
• When you are able to perform 20 squat thrust push ups, try challenging yourself by performing this exercise while holding light dumbbells in each hand.
• Always consult your physician before starting any type of exercise program.