Burpee

Setup

1. 01Clear enough floor space to lie fully extended.
2. 02Stand tall with feet hip to shoulder width apart.
3. 03Decide the standard before starting: chest to floor and a jump with full hip extension.
4. 04Brace lightly and set a sustainable rhythm.

Execution

1. 01Squat down and place both hands on the floor inside the feet.
2. 02Jump or step the feet back to a plank and lower the chest to the floor.
3. 03Push back up, jump the feet toward the hands, and stand.
4. 04Finish with a small jump and full hip extension, then flow into the next rep.

Checkpoints

• -Chest and thighs touch the floor on every rep.
• -The plank stays rigid rather than sagging through the hips.
• -Hips reach full extension at the top of the jump.
• -Breathing stays matched to the rep rhythm.

Common mistakes

• -Snaking the chest off the floor with a soft midsection.
• -Landing the feet too far from the hands and standing with a rounded back.
• -Skipping the hip extension at the top.
• -Sprinting the first reps and stalling completely later in the set.