Movement Monday: commando burpee

Profiling one of my favorite burpee variations: the commando burpee! 

Happy Monday, friends! I just got back from the Radiance Retreat 2016 and am taking the rest of the day to relax before flying back to Austin tomorrow.

One of the most frequent comments I’ve been hearing from women around me is that it can be very hard to fit exercise into their daily routines. Me too! Sooo I started Movement Monday to keep myself accountable.

For Movement Monday this week,  I’m profiling a burpee variation, the commando burpee, with a couple progressions/regressions. Fit it to your level! This won’t require any equipment at all 🙂

Each week, I profile one awesome exercise, explain why I love it, show some demos, and share a sample circuit you can throw into your day. Each movement will either be bodyweight or only require dumbbells. If there is an exercise you would like to see profiled, let me know in the comments below.

Why I love it

A burpee variation in every workout is the way to go! In case you haven’t figured…I like burpees. Burpees are my favorite. In fact, I’ve even written a workout comprised completely of burpees. Have no fear. Not today.

However, this one combines a shoulder tap plank and a burpee, making it a full body cardio move that also targets the shoulders. Sub this burpee into your workouts if you’re getting bored of a standard variation.


Important cues:

  • Begin standing with your legs hip width apart. Drop into a low squat.
  • Bracing your core (pull belly button to your spine, squeeze your bum, push your heels towards the wall behind you), jump back into a plank position. Do not let your butt lift up in the air–think straight line from your neck to your heels.
  • When you arrive in a plank position, tap your left shoulder with your right hand. Repeat on the other side.
  • While maintaining a strong core, jump your feet up outside of your shoulders.
  • Jump as high as you can!

Regression options:

  • Remove all jumps, instead stepping back and forward.
  • Drop to your knees in your plank positions.

Progression options:

  • Perform a push up after the shoulder taps.
  • Add a tuck jump at the top of each rep.

Sample workout

Today's workout will focus on your upper body, requiring no equipment at all. Take it anywhere!

Today’s workout will focus on your upper body, requiring no equipment at all. Take it anywhere!

You can also combine with my other bodyweight circuits to create a full body workout. My suggestion? Perform this upper body circuit with my lower body bodyweight workout for a longer workout. There are burpees in both. #sorrynotsorry

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What’s your favorite burpee variation? 

2 thoughts on “Movement Monday: commando burpee

  1. Pull-up, then burpee (with jump and/or push-up) is my favorite variation. Thanks for the video, thought I was going to be doing burpees with no panties on, ha! Nice to meet you this past weekend.

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