Bodyweight Rolling Squat Burpee

Instructions for proper form

Begin by standing with your feet shoulder-width apart. Squat down by bending your knees and keeping your back straight. Place your hands on the ground in front of you. Jump your feet back into a plank position, ensuring your body is in a straight line from head to heels. Perform a push-up by lowering your body to the ground then pushing back up. Jump your feet back towards your hands to return to the squat position. Finally, explosively jump up, reaching your arms overhead. Make sure to land softly, bending your knees to absorb the impact.

Common mistakes to avoid

Avoid rounding your back during the squat and plank, which can lead to injury. Don’t skip the push-up phase; it’s essential for targeting the chest. Ensure that you are landing softly to protect your knees and avoid jumping too high, which can throw off your balance.

Benefits

Specific benefits of the exercise

The Bodyweight Rolling Squat Burpee targets the chest muscles, increases upper body strength, and enhances overall cardiovascular fitness while engaging your entire body.

Expected results and timeframe

With consistent practice, you can expect to see improvements in your upper body strength and cardiovascular endurance in about 4-6 weeks, depending on your fitness level and workout frequency..

Who this exercise is best for

This exercise is ideal for advanced athletes seeking to improve their explosive strength, muscular endurance, and cardiovascular fitness.

Scientific studies supporting its effectiveness

Research has shown that compound exercises like burpees enhance metabolic conditioning and improve muscular endurance. Studies also indicate that plyometric training can drastically increase power output and strength in trained individuals.

Variations

Beginner modifications

Begin with a standard burpee without the jump: step back into a plank instead of jumping, and omit the push-up until you’re more comfortable. You can also perform the squat without the jump for reduced impact.

Advanced progressions

To progress, add a tuck jump instead of a regular jump at the end, or incorporate a one-arm push-up for increased difficulty in the upper body. You can also perform the exercise on an unstable surface like a BOSU ball to challenge balance and stability.

Integrations

Complementary exercises

Consider integrating other full-body exercises like mountain climbers, jump squats, or kettlebell swings to enhance overall strength and endurance.

Super set recommendations

Pair the Bodyweight Rolling Squat Burpee with exercises that target opposing muscle groups, such as bent-over rows or dumbbell chest presses, for a complete upper and lower body workout.

Sample workout routines

An effective routine could include 3 sets of 10 Bodyweight Rolling Squat Burpees, followed by 15 push-ups and 20 squats, allowing for active rest between sets.

Exercise combinations

Combine with core exercises like planks or hollow body holds, alternating between burpees and core work to enhance core stability while maintaining cardiovascular intensity.

Best time to do this exercise in your workout

This exercise is best performed towards the end of a workout during the high-intensity interval training (HIIT) segment to maximize its cardiovascular and muscular benefits.