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Full Body · Advanced

Bodyweight Man Maker

Advanced burpee complex combining a push-up, alternating anti-rotation hip taps, a squat transition, and a vertical jump.

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Bodyweight Man Maker demonstration

Exercise overview

Training details

Full BodyChestTricepsQuadricepsGlutesCore

Equipment

Bodyweight

Sets × reps

3 × 6

Rest

1 min 30 sec

How to perform it

Step-by-step instructions

  1. 01From standing, place your hands on the floor and jump or step your feet back into a strong plank.
  2. 02Perform one controlled push-up while keeping your body aligned from head to heels.
  3. 03Lift one hand to tap the opposite hip, return it, and repeat with the other hand while resisting rotation.
  4. 04Bring your feet beneath you, rise into a squat, and drive into a vertical jump.
  5. 05Land softly, regain your balance, and reset before beginning the next full sequence.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

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Alternatives

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