Functional
Burpee
Burpee
Video
Execution (step by step)
1
Start standing upright, feet shoulder-width apart.
2
Bend forward, hands on the ground, jump or step into push-up position.
3
Perform a push-up (optional but recommended).
4
Jump back to squat position.
5
Jump up, hands above your head.
Muscles
Primary
full body
Programming
| Strength | 5 rounds x 10 reps |
| Hypertrophy | 3-4 sets x 15-20 reps |
| Endurance | AMRAP 10-20 minutes |
Alternatives
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