Form cues
- Keep your core braced.
- Land softly under control.
- Chest up on the jump.
- Move as one straight line.
Exercise
Burpee
Cardio, body weight
A full-body bodyweight movement that combines a squat, plank, push-up, and jump for conditioning.
Target: cardiovascular system. Also works: quadriceps, hamstrings, calves, shoulders, chest.
Steps
- Stand tall with your feet about hip-width apart.
- Bend your knees, hinge at your hips, and place your hands on the floor in front of your feet.
- Jump both feet back to a high plank with your body in a straight line.
- Lower your chest to the floor, then press back up to plank.
- Jump both feet forward to the outside of your hands.
- Drive through your feet and jump straight up, reaching your arms overhead as you leave the floor.
- Land softly and go straight into the next rep.
Common mistakes
- Hips sagging low in the plank or push-up.
- Feet landing too narrow under the body.
- Hands placed far in front of the shoulders.
- Landing stiff-legged with no knee bend.
Breathing
Inhale as you drop down and move into plank, then exhale as you press up and jump.
In the app, search for Burpee and add it to a workout.