Conditioning
Burpees
A high-intensity, full-body movements designed to build functional power and cardiovascular endurance.
How to perform.
Follow the sequence — setup is half the lift.
Stand with your feet shoulder-width apart and your arms at your sides.
Lower your body into a squat position and place your hands on the floor directly in front of you.
Kick your feet back to land in a plank position while maintaining a rigid core.
Perform a push-up by lowering your chest to the floor and then pushing back up to the plank position.
Jump your feet forward toward your hands to return to the squat position.
Explode upward into a vertical jump and reach your arms toward the ceiling.
Land softly with your knees slightly bent to begin the next repetition immediately.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Swaying the lower back during the plank or push-up phase.
- Landing flat-footed or with locked knees after the jump.
- Allowing the knees to cave inward during the squat transitions.
- Holding your breath rather than maintaining a steady rhythm.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.