One Hand Burpee

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The One Hand Burpee workout is a bodyweight exercise that targets the Quads and Abs.

This intense workout involves performing a standard burpee while balancing on one hand.

By engaging the Quads, the exercise strengthens and tones the front muscles of the thighs.

The Abs are also activated during the movement, providing a challenging core workout.

Stand with your feet shoulder-width apart and your arms by your sides.
Bend your knees and lower your body into a squat position, placing your hands on the floor in front of you.
Shift your weight onto your hands and jump your feet back, extending your legs behind you into a plank position.
Keep your core engaged and your body in a straight line from head to toe.
Lower your chest to the floor by bending your elbows, keeping them close to your body.
Push through your hands to straighten your arms and lift your chest off the floor, returning to the plank position.
Jump your feet back towards your hands, landing in a squat position.
Stand up explosively, extending your hips and knees, and jump into the air with your hands reaching overhead.

Start by standing tall with your feet hip-width apart, engaging your core and keeping your shoulders relaxed.
Bend your knees and lower your body into a squat position, placing your hands on the floor just in front of your feet.
Shift your weight onto one hand while extending the opposite leg behind you, engaging your quads and activating your abs to maintain stability.
Jump your standing leg back, landing softly in a plank position, ensuring your abs are tight and your quads are engaged.
Jump your feet back towards your hands, returning to the squat position, and then explosively jump up, reaching your arms overhead and extending your quads and abs to their fullest potential.