Move of The Week – Alternating Pistol Burpee’s

This is one of our favorite moves/mini-circuits that challenge your Mind, Body and Balance. The Motion is difficult so don’t sweat it if you struggle at first. Break it up into pistol squats and burpees until you can put them together. Enjoy the Journey!

1 Exercises / 10 Rounds / Decrease your Reps by 1 each round / 10-15 mins

What you need:

• Space
• Focus
• Balance

The Motion(s):

1. Single leg Pistol Squat
2. Once you reach your lowest level roll back until your feet are vertical
3. Hold for 3 second
4. Roll back up and rise on the same leg (this takes practice)
5. Drop down for a Burpee
6. As you rise switch legs

Round One – 10 Reps
30 Second Break
Round Two – 9 Reps

Repeat until you reach One Rep (10 Rounds)……If your really want a challenge go back up the ladder to 10.