Burpee

Muscles involved

AbsChestQuadriceps

How to do it

1. Stand with feet shoulder-width apart and knees slightly bent. 2. Squat down and place your hands on the floor. 3. Jump back into a push-up position and perform a push-up. 4. Jump forward and then jump vertically with arms overhead.

Equipment required

Peso corporal

Muscles worked

MaleFemale

Pectoralis major sternal headRectus abdominisObliquesAnterior deltoidPectoralis major clavicular headTriceps brachiiSoleusGastrocnemiusQuadricepsAdductor magnusShort adductorLong adductor

Tips

- Perform each transition fluidly and controllably. - When jumping back, keep your body straight in a plank position. - Propel yourself forcefully in the final jump, fully extending your body.

Difficulty