How to do a burpee

The Movement:

1. Squat: From a standing position, squat down and place your hands on the floor in front of you, just outside your feet.
2. Plank: Jump your feet back to land in a high plank position, with your body in a straight line from head to heels.
3. Push-up: Lower your chest to the floor to perform a full push-up. (This step can be skipped for a modified version).
4. Frog Jump: Jump your feet forward to land back just outside your hands.
5. Jump: Explode upwards into a jump, raising your arms overhead.
6. Land & Repeat: Land softly and immediately begin the next repetition.

Tips:

• Maintain a braced core throughout the entire movement to protect your back.
• Find a smooth, continuous rhythm rather than pausing between each step.
• To modify, you can step your feet back and forward instead of jumping, and skip the push-up.