Burpees

A full-body conditioning movement combining a squat, plank, push-up, and jump.

How to do it

1. Stand with feet shoulder-width apart.
2. Squat down and place the hands on the floor in front of you.
3. Jump or step the feet back into a plank, then perform a push-up.
4. Jump or step the feet forward to the hands.
5. Stand up and jump explosively, reaching the arms overhead.

Tips

• Keep the back flat in the plank — do not let the hips sag.
• Land softly from the jump.
• Scale by stepping the feet back instead of jumping.

Muscles

Primary: Glutes (max), Chest, Quadriceps

Secondary: Front deltoid, Abs, Triceps