Burpees

Starting Posture

Stand with your feet shoulder-width apart and arms at your sides.

How to Exercise

1. Begin by squatting down and placing your hands on the floor in front of you. 2. Jump your feet back so that you are in a push-up position. 3. Perform a push-up, lowering your body to the floor. 4. Jump your feet back to the squat position. 5. Explosively jump into the air, reaching your arms overhead. 6. Land softly and immediately go into the next repetition.

Breath Control

Inhale as you squat down and place your hands on the floor. Exhale as you jump back and perform the push-up. Inhale as you jump your feet back to the squat position. Exhale as you jump into the air.

Common errors

Common errors include not fully extending the hips at the top of the jump, allowing the knees to collapse inward during the squat, and performing the push-up with improper form.

Weights

Grips

Variations

1. Burpee with a tuck jump: Perform a burpee as usual, but add a tuck jump at the top of the movement. 2. One-legged burpee: Perform a burpee while balancing on one leg to increase stability and balance. 3. Burpee with a dumbbell: Hold a dumbbell in each hand while performing the burpee to increase resistance.

Comments and tips

Focus on maintaining good form throughout the exercise to prevent injury. This exercise can be modified by stepping back and stepping forward instead of jumping to reduce impact. Aim to perform burpees at a fast pace to maximize cardiovascular benefits.

Cautions

Avoid overarching your lower back during the push-up portion of the exercise. If you have any knee or wrist injuries, modifications may be necessary. Stop the exercise if you experience any pain.