Burpee
A full-body bodyweight movement that combines a squat, plank, push-up, and jump for conditioning.
Secondary muscles
How to do it
- Stand tall with your feet about hip-width apart.
- Bend your knees, hinge at your hips, and place your hands on the floor in front of your feet.
- Jump both feet back to a high plank with your body in a straight line.
- Lower your chest to the floor, then press back up to plank.
- Jump both feet forward to the outside of your hands.
- Drive through your feet and jump straight up, reaching your arms overhead as you leave the floor.
- Land softly and go straight into the next rep.
Form cues
- Keep your core braced.
- Land softly under control.
- Chest up on the jump.
- Move as one straight line.
Common mistakes
- Hips sagging low in the plank or push-up.
- Feet landing too narrow under the body.
- Hands placed far in front of the shoulders.
- Landing stiff-legged with no knee bend.
Breathing
Inhale as you drop down and move into plank, then exhale as you press up and jump.
