Burpee
The Burpee is a compound plyometric exercise using only your body weight. It primarily targets the chest, shoulders, and quadriceps, with the triceps, hamstrings, calves, and abdominals working as secondary muscles. Suitable for intermediate lifters.
Primary Muscles
Secondary Muscles
Level
intermediateMechanic
compoundEquipment
body onlyCategory
plyometricsInstructions
- Start standing with your feet shoulder-width apart and arms at your sides.
- Drop into a squat position and place your hands on the floor in front of you.
- Jump or step your feet back into a plank position, then lower your chest to the floor.
- Push yourself back up to the plank position, then jump or step your feet forward to your hands.
- Explosively jump into the air with your arms overhead, then land softly and repeat.