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How to: Do Bastards



Name:  Bastards

Also known as:  (If you know these by any other name, please leave a comment below).

Main muscles used:  Legs, chest, shoulders, arms, heart.

Other muscles used:  Everything else.

Top tips:

  • Start by standing tall.
  • Squat down and put your hands on the floor, a bit more than shoulder width apart.
  • Jump your feet back into the pressup position in one smooth movement, just like the first half of a squat thrust.
  • Keep your belly tight all the time, don’t let it sag towards the floor.
  • Do a full, quality pressup, with chest touching the floor.
  • Jump your feet back to where they were, just like the second half of a squat thrust.
  • Jump high up in the air and tuck your knees tight to your chest, just like a tuck jump.
  • Land softly on the balls of your feet, then repeat.

Common mistakes:

  • All the same mistakes as the constituent parts (squat thrust, pressup and tuck jump).
  • Cutting each part down into smaller and smaller moves as you get more and more tired.


The Bastard is a progression on the already difficult burpee.  It is essentially the same move, but with a pressup and tuck jump added.  Because the whole body is being used, it works your heart and lungs a great deal.  The pressup makes it a very good upper body strength exercise.  The explosive tuck jump makes it a very good lower body strength exercise.  The combination of everything makes this a very, very hard, full body exercise.

And it is horrible…hence its name.

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3 Comments leave one →
  1. Chris Wilds permalink
    29/11/2012 3:05 pm

    Squat thrusts

    • 30/11/2012 1:02 am

      Squat thrusts –

  2. 14/01/2013 8:26 am

    Reblogged this on It's Hemlock Time and commented:
    This is my current favorite exercise.

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