One of my favorite ways to challenge myself in fitness is to try an exercise that makes me think, "How am I supposed to do that?" It's so satisfying to find a move that's out of your comfort zone, put in the time and effort to do it right, and finally crush it.
For an example, let's talk about the Burpee Bolt. This exercise is, hands-down, one of the most WTF moves I've seen. I tried it on Morning Meltdown 100 [1], a new Beachbody program that I've been testing out for the past few weeks, and it actually looked like a joke at first. This move is what happens when you combine a mountain climber [2] with a burpee [3] and add in an extra jump, while you're doing the mountain climber. I know! What were they thinking!?
The Burpee Bolt is an intense move that primarily works your core, but honestly, I felt it all over. My shoulders were on fire, my glutes and thighs got some work, and my abs were engaged the whole time, especially as I drove my knee in and jumped. There's a lot going on and there's no doubt this move is advanced, which is why Morning Meltdown 100 trainer Jericho McMatthews gave us a lot of modifications to try (which are also demoed in the program). Regardless of whether you're trying the advanced or the modified options, she said form is the most important thing. If you can't maintain proper form for every rep, it's time to switch to a modification.
If this move is new to you, Jericho's tip is to break it down and try it slow and steady first. It's also fine to start with a modified version. Focus on mastering the modification, then slowly add in a few advanced reps. "Listen to your body and only perform as many reps as you can with great technique, before returning to the modified version. As your strength and stamina builds, you'll modify less and less!" Jericho told POPSUGAR.
Keep reading for directions on how to do this challenging move and all of its modifications.
Burpee Bolt
- Start in a high plank position with your shoulders over your wrists.
- From your high plank, jump both feet off of the floor at the same time, driving one knee in toward your chest as the opposite leg shoots straight behind you.
- Land both feet softly in a high plank.
- Repeat the "bolt," switching legs so your other knee is driving in toward your chest. Land softly in a high plank.
- Jump your feet back to your hands and return to standing. To advance the move even more, add a jump at the top.
Ahead, take a closer look at the form.
Start in a high plank, shoulders over your wrists.
Drive one knee in toward your chest while shooting the back leg off the ground. Land your feet back in the high plank position.
Repeat the bolt, switching your legs, and land back in high plank. Now jump your feet up toward your hands, lift into a squat, and stand.
Here's a more detailed description of how to do the burpee bolt [5] from Jericho.
Modification: Single Burpee Bolt
This slight modification is done in a few of the Morning Meltdown 100 workouts. It's the same as the regular Burpee Bolt with only one bolt at a time.
- Start in a high plank position with your shoulders over your wrists.
- From your high plank, jump both feet off of the floor at the same time, driving one knee in toward your chest as the opposite leg shoots straight behind you.
- Land both feet softly in a high plank.
- Jump your feet back to your hands and return to standing. To advance the move even more, add a jump at the top.
Modification: Slow Mountain Climber
To modify, Jericho said, "try the move broken down at a slow and steady pace. Make sure to focus on overall technique and proper alignment at all times." As one option, replace the bolt with a slow mountain climber, simply driving the knee toward your chest with a toe tap.
- Start in a high plank — shoulders over hands and weight in your toes.
- With your core engaged, bring your right knee forward under your chest, with your toes just off the ground. Return to your basic plank. Switch legs, bringing the left knee forward.
Modification: Plank to Lunge
Another low-intensity option is to step one foot back at a time into your high plank, instead of jumping both back simultaneously. From there, you can either do a bolt or a slow mountain climber.
- Lower down by pushing your butt back, like you're going into a squat, until you can place both hands on the ground in front of you.
- Step one foot back at a time, ending in a high plank position.
- Perform two bolts or two slow mountain climber toe taps.
- Return both feet to a plank position.
- Step one foot at a time toward your hands. Rise from a squat position, squeezing your glutes once you're upright.
Modification: Squat Thrust
If you have trouble with the bolts or toe taps, skip them and start with a simple squat thrust, which is like a burpee without a push-up or a jump at the top.
- Begin standing with the feet hip-distance apart.
- Lower into a crouching squat with your hands on the floor.
- Keeping the abs engaged, jump your feet back so you're in plank position.
- Keeping the arms straight, jump your feet forward behind the hands.
- Stand up to complete one rep.