Burpee

A full-body compound exercise combining a squat, plank, push-up, and jump, developing total body strength, power, and cardiovascular conditioning.

Instructions

1. Stand with feet shoulder-width apart, arms at your sides, maintaining good posture.
2. Bend your knees and drop into a squat position, placing your hands flat on the ground in front of you.
3. Jump or step your feet back explosively, landing in a plank position with your body forming a straight line.
4. Perform a push-up by bending your elbows and lowering your chest toward the ground.
5. Push through your hands to extend your elbows, returning to the plank position.
6. Jump your feet forward explosively, bringing them back to the squat position.
7. Explosively jump upward with your arms extended overhead, reaching maximum height.
8. Land softly and immediately descend back into the squat position to begin the next repetition.

Tips

• Maintain a neutral spine throughout the plank and push-up phases to protect your lower back.
• Explosiveness should be prioritized in the jump phase; this develops power output.
• Modify by stepping feet back instead of jumping if needed for safety or conditioning level.
• This exercise demands significant cardiovascular demand; control your pace to maintain quality movement.
• Adequate recovery between sets is essential due to the high full-body demand.
• Progression can involve adding weight, increasing reps, or reducing rest intervals between reps.