burpee

Primary target: Cardio
Equipment: Body Weight
Body part: Cardio
Secondary muscles: Quadriceps

Secondary muscles

QuadricepsHamstringsCalvesShouldersChest

Step by step

1
Start in a standing position with your feet shoulder-width apart.
2
Lower your body into a squat position by bending your knees and placing your hands on the floor in front of you.
3
Kick your feet back into a push-up position.
4
Perform a push-up, keeping your body in a straight line.
5
Jump your feet back into the squat position.
6
Jump up explosively, reaching your arms overhead.
7
Land softly and immediately lower back into a squat position to begin the next repetition.

How to perform

Start in a standing position with your feet shoulder-width apart. Lower your body into a squat position by bending your knees and placing your hands on the floor in front of you. Kick your feet back into a push-up position. Perform a push-up, keeping your body in a straight line. Jump your feet back into the squat position. Jump up explosively, reaching your arms overhead. Land softly and immediately lower back into a squat position to begin the next repetition.