At least these aren’t burpees, so we are going to be thankful for that. What’s the difference? A burpee includes a push-up and jump while clapping hands overhead. We aren’t doing all that! So now a squat thrust sounds better, right?

Why are we doing this stuff, I hear you ask. This is an exercise to boost cardiovascular endurance, it increases metabolic rate (fancy way to say high calorie burn), and builds strength in the legs, core, shoulders, and arms. So it pretty much hits everything. As always, I have modifications available.

For a squat thrust, stand tall with your feet hip distance apart and arms at your side. Squat with chest held high (in theory) and place your hands down on the ground in front of you, shoulder width apart. Jump or step back into a plank and then step or jump back into your squat, stand up.

Tips: keep your abs tight throughout as a stabilizing force. Try to make the movement smooth and focus on fluidity rather than speed.

The further scaling for this is an elevated plank to squat. The elevation can be just inches off the ground, or a counter top. Set yourself up in a plank position with your hands shoulder width apart on the raised surface. Engage your core, and in a smooth motion walk or jump your feet forward and ease into a squat, either hands free or while maintaining your hold for balance. If you released, put your hands back, jump or step your feet back and you are now in your starting plank position.

If these are freaking you out, simply sub out a squat plus a raised push-up either from a surface or the wall. This is supposed to be challenging but it need not be impossible. These are difficult even for young athletes. But we can do hard things. We may cuss the whole time, but that is irrelevant.

Part of the problem with getting older is that we realize we are no longer the young, lithe, able people we once were. It makes us fearful when that may not be called for. Bravery and/or courage means doing the thing. So does stupidity. That is why life is hard. Push yourself within your own limits. You are in charge of your own health and fitness. There is nothing to prove, except to yourself. Be as brave as you can, but also be as cautious as you need. This isn’t supposed to harm. You know your limits and you must follow them.

Stay balanced.
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List of workouts. If you need to refresh options for movements, the links to the explanations are found here. Each blog also links to the appropriate video.