For men

Step-Back Burpee

How to do it

1. Squat down, place your hands on the floor, and step one foot at a time back into a high plank.
2. Step your feet back toward your hands one at a time and stand without jumping.
3. Step your feet back toward your hands, stand, and optionally rise onto your toes without jumping.

Demonstration and technique cues from the Military Calisthenics app. Difficulty is the app's content rating.