← EXERCISE LIBRARYConditioning
Burpee
Drop to the floor, chest down, stand and jump. No equipment, scalable, and it raises the heart rate faster than almost anything else you can do in a small space.
- 01Stand tall, then squat down and place both hands on the floor in front of your feet.
- 02Jump or step the feet back to a plank and lower the chest and thighs to the floor together.
- 03Push back up to plank, keeping the ribs down and the hips level.
- 04Jump or step the feet back under the hips into a squat.
- 05Stand and jump, landing softly with bent knees before starting the next rep.
- 01Chest and thighs hit the floor together.
- 02Hips do not sag on the push-up.
- 03Land soft, do not slam the knees straight.
- 01Letting the hips drop on the way down, which extends the lumbar spine repeatedly under speed.
- 02Snaking the chest up before the hips, which skips the push-up and loads the low back instead.
- 03Landing stiff-legged on the jump, which sends impact through the knees for every rep of a long set.
Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.