Burpees are one of the most effective total body workouts out there. They work almost every muscle in your body and get your heart racing!

Burpee Modifications:

Base on Fitness Level

  • Beginner: Body weight only
  • Intermediate: With a set of dumbbells In your hands
  • Expert: Dumbbells In hands & Band around your lower thighs

  1. Stand with your feet hip-width apart, with your entire body weight aligned over your heels, and your arms hanging loosely by your sides.
  2. Drive your hips back, bend your knees, and lower your body into a squat.
  3. Place your hands on the floor in front of you and shift your weight onto your hands.
  4. Hop your feet back to land on the balls of your feet in a plank position.
  5. Do one push-up.
  6. Then hop your feet back to your hands and shift back into the squat positions.
  7. Explode back up to the standing position with your arms over your head and jump off the ground.
  8. Land softly.

That is one rep. Complete for number of recommended reps.

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