Here’s a super challenging up/down burpee-type martial arts fitness drill that will test even your fittest, strongest students.
Start by having your class jog in place, and then on each of your commands below students must complete each associated action, in this order…
- “Knees Up!”
Students must jog in place but knees must rise to hip height with each step. Have them do this for about 5 seconds before calling…
- “Jump Up!”
Students must jump as high as they can stretching their body and reaching towards the ceiling, and as they land call…
- “Push-Up!”
Students now drop to a squat position, hands in front of their feet, jump their legs back to the push-up position and complete a full push-up, at which time you shout…
- “Sit-Up!”
Students must now transfer weight onto their hands, extend their arms straight as they tuck up their legs returning to the squat position. From here the lay down with knees bent and complete a full sit-up, and hear your final command…
- “Stand-Up!”
Students immediately spring back to their feet and resume jogging.
Do 5-10 sets at the beginning of class as a warm-up depending on the fitness level of your group, or 10-20 sets at the end of class as an endurance test.
Is it a burpee?
Is it an up/down?
No it’s… (I need a name for this drill – post your suggestions!)