burpee workout instructions

How to Do a Burpee

With every rep, you'll work your arms, chest, quads, glutes, hamstrings and abs.

By Kellee Katagi

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  1. From a standing position, squat down and place your palms on the floor in front of you, shoulder-width apart.
  2. Jump (or step if you’re just learning) your feet backward so that you’re in a plank position (arms straight, legs fully extended). Keep your abs braced, and don’t let your back sway.
  3. Jump your feet forward again and stand up. Repeat the exercise.
  4. As you improve, add a pushup before you jump your feet forward; then as you stand up, jump straight up in the air as high as you can before dropping back into the squat position.

Form tip: Your motion should be fluid throughout the exercise.

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