Ok folks, this one is a mix of co-ordination, timing and endurance. There are a couple of variations depending on your current level of fitness but don’t worry if you find it tricky to start with, remember, Excellence is a Habit!

Combat Burpees

Assume a fighting stance, either left or right foot forward (go with what feels natural to you) try and keep 70% of your weight on the lead foot,  with your rear heel off the floor, make sure to stay light on your feet. As you go up and down the pyramid, if you need to catch some air simply bounce in place. A great way to pace yourself is to match the breath with the count. For each step you take up the pyramid allow yourself the same number of breaths, same on the way back down. If you are struggling you can omit the push till you build up your endurance. Take 90 seconds rest between each drill, more if you need it, less if you can handle it! Each drill is 25 reps, four drills total. 100 Reps!

(Below is based on standing with the left leg forward, if you are in a right lead stance then use the right knee)

Jab, Cross, drop to push up position, push up, jump back to standing for 1/2/3/4/5/4/3/2/1

Jab, Cross, Jab, Left Knee, drop to push up position, push up, jump back to standing for 1/2/3/4/5/4/3/2/1

Jab, Cross, Jab, Left Knee, Cross, drop to push up position, push up, jump back to standing  for 1/2/3/4/5/4/3/2/1

Jab, Cross, Jab, Left Knee, Cross, Jab, drop to push up position, push up, jump back to standing for 1/2/3/4/5/4/3/2/1