Burpee (TRX / Suspension Trainer)

A full-body explosive exercise combining a plank position, jump, and push-up using TRX suspension for added intensity.

Instructions

1. Anchor the TRX straps at mid-length.
2. Stand facing the anchor with feet shoulder-width apart.
3. Place your feet in the TRX stirrups while holding the handles for support.
4. Jump or step back to assume a plank position with your feet in the stirrups.
5. Perform a push-up by bending your elbows and lowering your chest toward the ground.
6. Press back up to the plank position.
7. Jump your feet forward or pull yourself to a standing position.
8. Stand explosively and jump vertically, reaching upward.
9. Repeat for the desired number of reps.

Tips

• Maintain a straight body line during the plank and push-up phases.
• Keep core engagement constant to prevent sagging hips.
• The suspension component adds instability—control your movements carefully.
• Modify by removing the jump and performing a controlled stand instead.
• This is a high-intensity movement; pace yourself appropriately.