Inverted Burpee

Inverted Burpee

A variant of the Burpee, the inverted burpee involves several different kinds of movements and works many muscle groups. This version involves a similar amount of work, but requires greater skill to perform.

Instructions

How to perform a Inverted Burpee:

Lay on your back with your legs straight and your arms extended on the floor over your head.
  • Lay on your back with your legs straight and your arms extended on the floor over your head.

    Lay on your back with your legs straight and your arms extended on the floor over your head.

  • Bring your knees into your chest and place the palms of your hands on the floor on either side of your head. Raise your butt and lower back off the floor, bringing your knees to your ears. Your legs should be bent at a 90 degree angle. Your weight should be on your shoulders, upper back and arms.

    Bring your knees into your chest and place the palms of your hands on the floor on either side of your head. Raise your butt and lower back off the floor, bringing your knees to your ears. Your legs should be bent at a 90 degree angle. Your weight should be on your shoulders, upper back and arms.

  • Forcefully swing your legs up and away from your body while pushing off the ground with your arms.

    Forcefully swing your legs up and away from your body while pushing off the ground with your arms.

  • Your body should leave the ground completely.

    Your body should leave the ground completely.

  • Land in a squat position.

    Land in a squat position.

  • Place your hands on the floor in front of your feet and straighten your legs.

    Place your hands on the floor in front of your feet and straighten your legs.

  • Kick your legs up into a handstand. If you cannot do a freestanding handstand, use a wall for support.

    Kick your legs up into a handstand. If you cannot do a freestanding handstand, use a wall for support.

  • Hold the handstand for about 1 second.

    Hold the handstand for about 1 second.

  • Bring your legs down off the wall, sit down and return your body to <1/position 1>.

    Bring your legs down off the wall, sit down and return your body to position 1.


 Questions

View or ask questions about Inverted Burpee form, technique, or anything else.