Burpee

What it is

This is a full-body conditioning exercise combining a squat, plank, push-up, and jump. It challenges your cardiovascular system while building strength across your major muscle groups. You will move rapidly from a standing position to the floor and back up again. Key muscles worked include your quadriceps, hamstrings, glutes, core, chest, shoulders, and triceps.

Technique tips

• Keep your core engaged throughout the entire movement.
• Land softly on the balls of your feet during the jump.
• Ensure your chest touches the floor during the push-up.
• Exhale as you push up from the floor and jump.
• Step your feet back and forward if a jump is too challenging.
• Drive through your heels to power the final jump.

How to track your progress

Log reps, and add the extra load if you wear a belt or a vest. Straddly counts your bodyweight in the estimated max, so added weight and extra reps both show up as progress, and new records are flagged during the session.