Male

Burpee

Muscles involved

Finishing a clean set of the Burpee relying solely on your body weight delivers an unmatched feeling of personal power and accomplishment. When you perform each phase with proper coordination and controlled cadence, you immediately feel your abdomen working hard to stabilize, your chest driving you up explosively from the floor, and a rewarding burn in your quadriceps during the jump. Mastering the smooth flow of this movement builds immense confidence in your body, showing you that you can control intense physical effort while maintaining clean form. A truly solid set feels challenging and exhilarating as your heart rate rises and your entire body responds, leaving you with that incredible post-workout satisfaction of having conquered a demanding series of repetitions.

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

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.