BURPEE
TARGETS /// total body
EQUIPMENT /// yoga mat
The burpee is the ultimate do-anywhere, total body exercise that will develop strength, power, and a strong core. Burpees fit into almost training program and can be used as a finisher, a standalone workout, or as part of a HIIT circuit.
[1]Begin in a standing position with your hands at your sides.
[2]Crouch down and place your hands flat on the ground in front of you.
[3]Kick your feet out behind you to extend into a high plank position.
[4]Keeping your hands flat on the ground, jump your feet back to your hands.
[5]Explosively jump straight up while extending your hands straight above your head before landing back in the starting position.
TRAIN THE RIGHT WAY
DO: perform the exercise slowly until you become proficient at it.
DON’T: round your back, or let your hips sag while in the plank position.
VARIATIONS
^ Burpee jack (more challenging) Kick both legs out as if you were doing a jumping jack, then kick both legs back in.
Burpee with a push-up (more challenging) Perform a push-up after dropping into the plank.