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Burpee

AdvancedStrengthTier T4

Squat and place your hands on the floor, then kick your legs back into a plank. Lower your chest, bring your feet back in, and finish with a vertical jump. You may feel your whole body working and your breathing speed up.

Targets: Spine Chain (Full Spine)
Muscles: Quadriceps, Gluteus Maximus

Stop if

Stop the exercise if these symptoms occur. Seek urgent help for chest pain; otherwise seek advice if they persist or you are unsure.

Also stop if you notice
Pain, chest discomfort or dizziness.
  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

none

Home Options

  • bodyweight

Dosage

3

Sets

6

Reps / Time

90 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Stand tall with your feet shoulder-width apart and your arms by your sides.
  • Clear the floor in front of you for your hands and behind you for your feet.
  1. Man standing tall with his arms by his sides.

    Step 1 of 8

    Stand tall with your feet shoulder-width apart and your arms by your sides.

  2. Deep squat with palms on the floor just in front of the feet.

    Step 2 of 8

    Squat down with your feet flat. Place your palms on the floor just in front of your feet.

  3. Straight-arm plank with wrists under shoulders.

    Step 3 of 8

    Kick your legs back into a straight plank. Keep your wrists under your shoulders.

  4. Bottom of a push-up with chest just above the floor.

    Step 4 of 8

    Bend your elbows and lower your chest toward the floor. Keep your body straight.

  5. Straight-arm plank with wrists under shoulders.

    Step 5 of 8

    Kick your legs back into a straight plank. Keep your wrists under your shoulders.

  6. Deep squat with palms on the floor just in front of the feet.

    Step 6 of 8

    Squat down with your feet flat. Place your palms on the floor just in front of your feet.

  7. Pushing off the toes with body straight and arms reaching overhead.

    Step 7 of 8

    Push off both feet and jump up, reaching your arms overhead.

  8. Man standing tall with his arms by his sides.

    Step 8 of 8

    Stand tall with your feet shoulder-width apart and your arms by your sides.

What you should feel

You may feel your whole body working, your breathing get faster and your heart rate rise.

Breathing

  • Keep breathing throughout. Do not hold your breath.

Safety Information

This is a very hard exercise that raises your heart rate fast. If you have had a heart problem, ask your doctor first. If you have a back, hip or shoulder injury, choose a different exercise. Stop if you feel pain, chest discomfort or dizziness. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.