Burpee

The full burpee with a push-up and a jump — a demanding full-body move for legs, chest, shoulders and conditioning.

How to do it

1. 01From standing, squat down and place your hands on the floor in front of your feet.
2. 02Jump your feet back to a high plank and do one push-up with a straight body.
3. 03Jump your feet back toward your hands, keeping your back flat.
4. 04Stand and jump with your arms overhead, land softly and go straight into the next rep.

Common mistakes

• Belly-flopping instead of doing a push-up — keep a straight body and lower with control.
• Hips sagging in the plank — brace your abs and glutes.
• Heavy landings — land softly on the balls of your feet with bent knees.

In the Conditioning progression

1. 1Step jack
2. 2Jumping jack
3. 3High knees
4. 4Mountain climber
5. 5Burpee (no push-up)
6. 6Burpee