Burpee Hands Released

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The Burpee hands released workout is a bodyweight exercise that primarily targets the quads and chest.

It involves performing a traditional burpee but with an added element of releasing the hands from the ground.

This workout effectively engages the targeted muscles while minimizing the impact on secondary muscle groups.

Stand with your feet shoulder-width apart, arms by your sides.
Squat down, bending at the knees and hips, keeping your chest up and back straight.
Place your hands on the ground in front of you, shoulder-width apart.
Jump your feet back into a plank position, keeping your core engaged.
Lower your chest to the ground, then push back up to the plank position.
Jump your feet forward, landing just outside of your hands.
Stand up explosively, extending your hips and knees, and reach your hands overhead.

Start in a standing position with your feet shoulder-width apart.
Bend your knees and place your hands on the ground, shoulder-width apart.
Jump your feet back, landing in a push-up position, keeping your core engaged.
Lower your chest to the ground, keeping your elbows close to your body.
Push through your hands to extend your arms and return to the starting push-up position.
Jump your feet forward, landing outside of your hands, and explosively jump up with your arms overhead.