1. Everyone loves burpees! Begin in the standing position.
2. Bending over to put your hands on the floor, then pushing your feet back to where you are now in the bridge position.
3. As a bonus, you can now do a pushup from here and then bring your feet back in to your chest, standing back up before you repeat for the designated amount of reps.

Substitutions / Variations:

Inchworm | Step Ups

1. Beginning in the standing position, bend over to where your hands are on the floor where you will begin walking your hands forward until you are in the bridge position with your back flat.
2. From here, return back to the starting position where your hands are near your feet again before repeating the movement.

Substitutions / Variations:

Bear Crawls | Spider Steps | Bridge Knee Cross

1. Beginning in the bridge position with your back flat and shoulders over your wrists, raise one arm off of the ground and rotate to open your body up to that same side you raised off the ground.
2. Once your raised arm is up over your body, you can slowly begin to lower it back down to the starting position where you will repeat with the opposite side.
3. You will then repeat this process for the designated amount of reps.

Substitutions / Variations:

Bridge Reach Under | Plank To Bridge

1. Beginning in the bridge position with your back flat and core tight, lift one arm up and place your forearm on the ground where you will then do the same with the other arm so that now, both of your forearms are on the ground and you’re now in the plank position.
2. From here, you will place one hand back on the ground and push off of it so that you can bring the other hand up and put it on the ground so that you are back in the bridge position.
3. Repeat for the designated amount of reps.

Substitutions / Variations:

Star Plank | Bridge Walk Throughs

1. Beginning in the bridge position with your back flat and shoulders over your wrists, bring your knees into your chest with one fluent motion, and return them back to the starting position of the bridge in the same plane of motion.
2. Repeat this movement for the designated amount of reps.

Substitutions / Variations:

Oblique Knee Ups | Bridge Knee Cross | High Knees

1. Beginning in the bridge position with your back flat and core tight, lift one arm up and place your forearm on the ground where you will then do the same with the other arm so that now, both of your forearms are on the ground and you’re now in the plank position.
2. From here, you will place one hand back on the ground and push off of it so that you can bring the other hand up and put it on the ground so that you are back in the bridge position.
3. Repeat for the designated amount of reps.

1. Beginning in the standing position, bend over to where your hands are on the floor where you will begin walking your hands forward until you are in the bridge position with your back flat.
2. From here, return back to the starting position where your hands are near your feet again before repeating the movement.

1. Beginning in the bridge position with your back flat and shoulders over your wrists, bring your knees into your chest with one fluent motion, and return them back to the starting position of the bridge in the same plane of motion.
2. Repeat this movement for the designated amount of reps.

1. Beginning in the bridge position with your back flat and shoulders over your wrists, raise one arm off of the ground and rotate to open your body up to that same side you raised off the ground.
2. Once your raised arm is up over your body, you can slowly begin to lower it back down to the starting position where you will repeat with the opposite side.
3. You will then repeat this process for the designated amount of reps.