To do the Squat Burpee, start standing with your feet about hip-width to shoulder-width apart. Sink into a low squat. Pause here. Make sure to sit your butt back and keep your heels down.
Then place your hands down on the ground in between your feet and jump your feet back so you are in a high plank position. When you jump your feet back, jump them together as well. Make sure your body is in a nice straight line and do not let your butt go up in the air. Also, make sure your shoulders stay above your hands and that you don’t shift back.
Quickly jump your feet back in and outside your hands. Lift your hands and stay in that low squat. Pause then quickly jump back into plank and the back into the squat.
The jump back and in should be fast, but make sure to pause a second in the squat to really make your legs work!