Balance Trainer Burpee with Pushup
The Balance Trainer Burpee with Pushup is a high-intensity, full-body exercise that combines a squat thrust, an unstable push-up, and a jump. This dynamic movement targets the chest, core, and legs while significantly elevating heart rate for improved cardiovascular conditioning.
Because this is a high-intensity metabolic movement, the AI analyzes your daily recovery metrics (HRV and sleep) to determine if you have the energy reserves for high-volume intervals or if a lower-intensity modification is safer today. The app tracks your set times and RPE to detect fatigue-induced slowing, which often precedes form breakdown on unstable surfaces, allowing it to auto-adjust rest periods to keep you safe.
Form Cues
- Place hands firmly on the sides of the dome for maximum stability
- Brace your core tightly before jumping your feet back into the plank
- Lower your chest until it nearly touches the dome during the push-up
- Land softly with bent knees when jumping your feet forward
- Squeeze your glutes as you stand or jump up at the top
- Don't let your hips sag or lower back arch during the push-up
- Don't land on your toes with locked knees
- Don't let the balance trainer wobble excessively; control the instability
- Don't look up at the ceiling; keep your neck neutral
Common Mistakes
- Sagging hips during the plank phase
- Landing with stiff legs
- Rounding the back during the squat thrust
- Rushing the push-up and compromising depth
- Placing hands too high on the dome
Muscles Worked
This exercise engages the pectorals, triceps, and anterior deltoids during the push-up phase, requiring significant recruitment from stabilizer muscles due to the unstable surface. The jumping transition fires the quadriceps, glutes, and calves, while the core remains under constant tension to maintain balance and protect the lower back.
Primary
Secondary
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