Demo & instructions
Burpee
Also known as: Burpees, Squat Thrust with Jump
Instructions
A full-body sequence: drop to the floor, press back up, and finish with a jump. It raises your heart rate fast and works legs, chest, and trunk with no equipment at all.
- Movement
- Locomotion
- Type
- Compound
- Level
- Intermediate
- Typical range
- 5–20 reps
Setup
- 1Stand with feet about shoulder-width apart and clear space in front of you.
- 2Tighten your midsection before the first rep.
Execution
- 1Squat down and place your hands on the floor just in front of your feet.
- 2Jump or step your feet back into a straight-arm plank.
- 3Lower your chest to the floor, then press back up to the plank.
- 4
Target
Equipment
Equipment
Training use
Strength
Muscle building
Endurance
Conditioning
