Description

The burpee is a full-body exercise that combines a squat, plank, push-up, and jump. It is a high-intensity exercise that works multiple muscle groups and improves cardiovascular fitness.

Starting Position

Start in a standing position with feet shoulder-width apart and arms by your sides.

Technical Execution

1. Begin by squatting down and placing your hands on the floor in front of you. 2. Jump your feet back into a plank position. 3. Perform a push-up. 4. Jump your feet back to the squat position. 5. Explosively jump up with arms overhead.

Range of Motion

Ensure full range of motion by lowering your body into a deep squat position and extending your arms overhead during the jump.

Variations

Variations of burpees include adding a tuck jump at the end, incorporating a dumbbell or kettlebell for added resistance, or performing the exercise on unstable surfaces like a Bosu ball.

Common Mistakes

Common mistakes include improper jump form, lack of core engagement during the plank position, and incomplete range of motion during the squat.

Practical Advice

Focus on maintaining proper form throughout each phase of the exercise. Start with a slower pace and gradually increase speed as your technique improves.

Additional Notes

Burpees can be modified to suit different fitness levels, making it a versatile exercise for beginners to advanced athletes.

Difficulty Level

Intermediate

Equipment Needed

Body Weight

Primary Muscles

Secondary Muscles