Endurance · Level 2
No-jump burpee
From standing to plank and back up, at a steady pace.
- Suggested dose
- 3 × 8 rep · 45s rest
- Equipment
- No equipment
- Works
- Full body
- Pattern
- Squat, Push, Anti-extension
How to do it
- Squat down and put your hands on the floor.
- Step or jump your feet back to a plank.
- Bring your feet back to your hands and stand up (optional: jump).
Key points
- Firm body in the plank
- Sustainable pace
Common mistakes
- Hips sagging in the plank
Why it helps your tennis
General endurance for long matches.
Related exercises
- Bodyweight squatHip and knee bend keeping the torso stable and heels down.
- Goblet squatSquat holding a weight against your chest; teaches you to go down with an upright torso.
- Lateral lungeWide step to the side bending one leg and keeping the other straight.
- Step-upStep up onto a stable step or chair pushing through the top leg.