Burpee

How to perform

1. 1Squat, kick back to a plank, chest to floor, jump in, then jump up.
2. 2Move at a pace you can sustain; land softly every time.

Technique in detail

From standing, squat down and place your hands on the floor just outside your feet. Jump or step your feet back into a strong plank position, keeping your hips level. Lower your chest to the floor if you want the full version, press back up, then jump or step your feet back toward your hands. Stand and finish with a jump, reaching overhead. Keep the plank position honest — the burpee's reputation for wrecking form comes almost entirely from the middle third of the movement being rushed.

Common mistakes

• Letting the hips sag when the feet land in the plank. Land with the glutes already squeezed rather than catching the position after impact.
• Worming the chest up off the floor in sections. If you cannot press up as one rigid piece, do the half burpee instead until you can.
• Going for speed before the pattern is clean. Step the feet back and forward instead of jumping; it is still hard, and it keeps every rep repeatable.

Equipment

• No equipment