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.
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, 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 with a burpee and add in an extra jump, while you’re doing the mountain climber. I know! What were they thinking!?
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.