Prisoner Burpees

 Rating: 5.0/5.0
Posted by Levaeria
Friday, May 6, 2011 at 10:11am filed under Cardio - Drills/Plyometrics

Calories Burned:  680 calories per hour   (based on a body weight of 150 lbs.)
Starting position. Stand with your feet together and make sure that you have some space behind you.

Squat down and put your hand on the ground in front of you shoulder width apart.

Jump back with your feet into a plank.

Bring your body down towards the ground and do one push up.

Bring your left knee towards your chest and then your right knee.

Repeat the push up and knee tucks one more time and then jump with your feet forward.

From the squat position push up off of your feet and jump up.

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