Burpees

Starting Position Stand tall with your back straight, abs engaged, shoulders relaxed, legs together, and arms at your sides.

Action Make sure you breathe deeply throughout this exercise. Burpees string together four distinct movements: 1) Squat deeply, placing your hands on the floor in front of you and bending your knees and hips deeply. 2) Shift your weight into your hands and jump back to a plank position so that your body forms a straight line from your shoulders to your hips to your feet. Keep feet together, abs tight, and hands directly under the shoulders in this position. 3) Jump your legs back in so you return to the deep squat described in phase 1. 4) Stand back up and return to the start position. Repeat all four phases continuously.

Special Instructions Burpees are a very advanced exercise that require cardiovascular stamina, core strength, and a high range of motion in the knees. Practice caution with this exercise if you don"t exhibit each of those three fitness criteria. Keep your abs engaged and move at your own pace. The more quickly your move, the more intense this exercise will become.