Burpee (Kettlebell)

A full-body explosive exercise combining a squat, plank, push-up, and jump movement with a kettlebell for cardiovascular and strength development.

Instructions

1. Stand holding a kettlebell at chest height with both hands.
2. Lower into a squat and place the kettlebell on the ground.
3. Jump or step both feet back into a plank position with your body in a straight line.
4. Perform a push-up while keeping your core engaged.
5. Jump or step both feet back to the squat position.
6. Pick up the kettlebell and explosively drive through your heels to stand, lifting the kettlebell to chest height.

Tips

• Maintain a neutral spine throughout the plank and push-up portions.
• Keep your core tight to prevent your hips from sagging during the plank.
• Drive through your heels when returning to standing to generate power.
• Modify by stepping instead of jumping if needed to reduce impact.
• Breathe steadily throughout the movement without holding your breath.
• This is a high-intensity exercise; perform on a padded surface if possible.