▁the ▁jump . ▁ ▁One - ar med ▁bur pe e ▁ ▁The ▁ath lete ▁uses ▁only ▁one ▁arm ▁for ▁the ▁whole ▁exercise ▁including ▁the ▁push up . ▁ ▁One ▁leg ▁bur pe e ▁ ▁The ▁ath lete ▁stands ▁on ▁one ▁leg , ▁b ends ▁at ▁the ▁wa ist ▁and ▁puts ▁hands ▁on ▁ground ▁so ▁they ▁are ▁aligned ▁with ▁shoulders . ▁Next ▁jump ▁back ▁with ▁the ▁standing ▁leg ▁to ▁pl ank ▁position . ▁ ▁J ump ▁forward ▁with ▁the ▁one ▁leg ▁that ▁was ▁extended , ▁and ▁do ▁a ▁one - leg ▁jump . ▁ ▁Re peat ▁on ▁opposite ▁side . ▁ ▁Park our ▁bur pe e ▁ ▁Following ▁one ▁bur pe e ▁on ▁the ▁ground , ▁the ▁ath lete ▁j umps ▁upon ▁a ▁table ▁and ▁performs ▁the ▁second ▁bur pe e ▁on ▁the ▁table , ▁then ▁j umps ▁back ▁to ▁the ▁initial ▁position . ▁ ▁P ull - up ▁bur pe e ▁ ▁Com bine ▁a ▁pull - up ▁with ▁the ▁jump ▁or ▁do ▁a ▁pull - up ▁instead ▁of ▁the ▁jump . ▁ ▁Side ▁bur pe e ▁ ▁The ▁ath lete ▁b ends ▁at ▁wa ist ▁and ▁places ▁hand ▁shoulder - width ▁apart ▁to ▁the ▁side ▁of ▁right ▁or ▁left ▁foot . ▁ ▁J ump ▁both ▁legs ▁out ▁to ▁side ▁and ▁land ▁on ▁the ▁outer ▁and ▁inner ▁sides ▁of ▁your ▁feet . ▁ ▁J ump ▁back ▁in , ▁jump ▁up , ▁and ▁repeat ▁on ▁opposite ▁side . ▁ ▁S qu at ▁thrust ▁ ▁Same ▁as ▁a ▁four - count ▁bur pe e