Burpee
Includes one push-up before the vertical jump.
- Level
- Intermediate
- Movement
- Burpee · Standing
- Tracks
- Cardio
Works
Quadriceps Chest Triceps Shoulders Abdominals Glutes Hamstrings
How to do it
- Stand with feet shoulder-width apart.
- Drop into a squat and place hands on the floor.
- Jump both feet back into a high plank position.
- Perform one push-up, lowering your chest to the floor.
- Jump feet forward to return to the squat.
- Explode upward into a vertical jump.
Common mistakes
- Sagging the hips during the plank position.
- Landing with stiff legs or flat feet.
- Rushing the squat depth before kicking back.
Safety
Avoid locking knees upon landing to protect joints.
Tips
- Keep the core tight during the plank phase.
- Land softly on the balls of your feet.
- Drive through the mid-foot when jumping up.
Details
- Base movement
- Burpee
- Combined with
- Push up
- Arms
- Both
- Legs
- Both
- Body position
- Standing
