shepard/james

For this variation on the burpee, start with your feet slightly farther than shoulder-width. This is different than the standard way with feet closer together. Then, you're lowering and raising your torso by mainly bending and extending from your knees and your hips, which places more emphasis on the lower body. Burpees are commonly performed by bending over mostly from your lower back and placing your hands on the floor in front of your feet, involving less contribution from the lower body and placing more stress on the lower back. – Nick Tumminello