Sometimes we want to take the easy road and modify our exercises in a way that's less taxing.  Sometimes we have a good reason for modifying.  Sometimes we are just lazy.

When doing bodyweight exercises, you can rest at anytime...it's not like you are going to hurt yourself by relaxing.  That's the beauty of bodyweight exercises...no weights to drop on your head or posture to get compromised if we relax.  Just stop moving and take a break, then get back to work when you've had a little breather.

The burpee is a great example.  Full range of motion and very functional.  There's a tendency to take it slow on the return from the floor, doing kind of a crawl upwards instead of explosively jumping forward with a big ab contraction and landing flat-footed with the weight on the heels.  When doing the burpee, try to get as much out of the exercise as you can on every rep!  Jump up and land on the heels...it's quicker and you'll get more power output, which will make you stronger and build your endurance if you string them together quickly.  There's also a coordination component, as well as mobility.  It's understandable that mobility might be your limiting factor, but do what you can to approach the ideal movement pattern.

There's a safety issue as well.  Landing on the toes usually means the knees are way forward of the foot, putting a large amount of stress on the knee.  The same concept as the squat...heels on the deck, knees tracking over the feet, hips back, chest up, shoulders back, midline stability with good lumbar curve.  If you land in a position that approximates a good, deep squat, your knee won't be stressed unnecessarily.

Poor technique with no intensity = a crappy workout.  Poor technique with intensity = an unsafe workout.  Good technique with no intensity = a good workout.  Good technique with intensity = a better workout.

Remember the ONDEG motto:


That doesn't mean your technique sucks!  That means your workout is so taxing that when you are finished, you say to yourself, or possibly out loud..."wow, that really sucked".  Getting nervous while you wait for "3-2-1-GO!" is a good sign that your workout is gonna suck and your resulting fitness won't.

I sure hope all that makes sense because I am getting tired of trying to explain it.

Here's a good example of how the feet should look on the return from the floor: