The problem with Burpees is that it isn't a single exercise, but rather five exercises combined into one single motion. To do them properly, you must break them down into steps:
- Go down on a Squat and place palms on the floor.
- Jump outwards, pushing your feet back, into a Plank position.
- Lower yourself and go up. That's the Push-up.
- Once you're back into a Plank position, jump inwards, into the Squat with palms on the floor.
- Propel yourself upwards to do a jump. That's 1 Rep. Go back to step 1 and repeat the process.
This type of breakdown can be seen (barely) in the Power Burpee workout, with the exception that Power Burpee adds more than just a Push-up. The No Burpees (Trust Me) workout is, in fact, Burpees, but they are completely hidden because you're doing the exercises that make up a Burpee instead:
Now, as for the replacement, I'm afraid to tell you that there are no replacement for Burpees. Do not panic, though, because you can modify the exercise by making it easier: remove the Push-up from step 3 and you're good to go. You can make them even easier by removing the Jump from step 5, and instead, simply stand up like coming back from a Squat.
When Royal H. Burpee invented the exercise, his instructions didn't have the Push-up from Step 3 and the Jump from Step 5.
If you still can't do it, my suggestion would be to switch to a different program that's easier, or doesn't have Burpees on it. Remember, Burpees might be an exercise, but they still are considered an endurance test, therefore, you can build yourself up to them. The
Impact challenge helps with them. It's thanks to that challenge that I'm able to do 100 Burpees in one workout on an almost semi-daily basis.
You can always check The Bioneer's video on Burpees if you want more information about making them easier and building up to them:
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