Burpee with Push-Up Exercise


The Burpee with Push-Up Exercise is a variation on a classic movement that will build your total-body strength and endurance.

The Burpee with Push-Up Exercise forms part of the Golf Strength and Endurance series of innovative and dynamic exercises that are designed to efficiently increase your stabilising strength – supporting proper body alignment, movement patterns, and energy transfer within the golf swing, and helping to prevent injuries.


  • Start by standing tall, in perfect posture, with your arms at your sides.
  • Bend over and squat down to place your hands on the floor, slightly wider than shoulder-width apart.
  • While holding upper body in place, kick your legs back, landing on your toes with your body in a plank position – your body forming a straight line from your ears to your ankles.
  • Perform a push-up by lowering your body to the floor and pressing back up with your arms.
  • Keeping your upper body in place, pull your legs forwards under your body, returning your feet to their original position.
  • Thrust your legs out and back once more.
  • Jump up explosively, landing in your original standing posture.
  • Repeat for the desired number of repetitions.

Keep your abdominal muscles engaged throughout the movement.

Keep your head in a neutral position as you thrust with your legs and perform the push-up, your eyes looking at a point on the floor under you.

You should feel it working your whole body.


As your fitness improves, you can increase the intensity of this exercise by performing it faster, jumping higher, and by including one of the more challenging push-up exercise variations.

For an easier version of this exercise, see the standard Burpee Exercise.


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