Burpees

Full Body

This true full-body exercise with a high energy demand, packs a whollop of a punch, and requires extreme vigilance to proper form in the face of intense resistance.

Starting Position

The standing position is the starting point for the burpee.

Squat Down

From the standing position, simply squat down and place hands on the ground just wider than shoulder width.

Kick Out

Kick out into a push up position, with head up and the body in a straight line from head to heels.

Lower the Body

Maintaining strict push up form, lower the body all the way to the ground. This is often the place where form begins to deteriorate. DON’T GIVE IN TO LAZINESS, AND GO ALL THE WAY DOWN!

Push Up

Finish off the push up by straightening the arms all the way out.

Bring Legs in Under the Body

By explosively contracting the hip flexors and abs, bring the legs under the body so that the feet are flat on the ground.

Explode Up

From the heels, drive the body up and off of the ground with an explosive jump. Raise the arms over the head to finish the movement.

As the body comes back to earth, land soft and return to the squat position to begin the next rep.

Scaling

Make it Easier:

• Do it without the push up (also called squat thrust)
• Do it without the jump

Make it Harder:

• Wear a weight vest or backpack
• Do a tuck jump or leap as far as you can
• Hold a dumbbell in each hand

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All Techniques

Box Jumps – Burpees – Front Squats – Jumping Pull Ups
Kettlebell Swings – Pull Ups – Push Ups – Running Technique
Sit Ups – Squats – Sumo Deadlift
Sumo Deadlift High Pull – Thrusters – Tuck Jumps

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