Burpees

Exercise name: Burpees

Exercise description:

Step-by-Step Instructions

• Start in a Standing Position: Stand with your feet shoulder-width apart, arms at your sides, and your back straight.

• Drop into a Squat: Bend your knees and lower your body into a squat position. Ensure your knees are slightly pushed out and your feet remain flat on the ground. Place your hands on the floor in front of you, just inside your feet.

• Kick Your Legs Back: Jump your feet back simultaneously so that you land in a high plank position. Your body should form a straight line from your head to your heels. Keep your core engaged and your arms straight.

• Perform a Push-Up: Lower your body towards the ground by bending your elbows, keeping your body straight. If you're a beginner, you can skip this step or perform a modified push-up by dropping your knees to the ground.

• Return to Plank Position: Push back up to the plank position, ensuring your body remains straight and your core is tight.

• Jump Your Feet Forward: Jump your feet back towards your hands, landing in the squat position again. Your feet should be flat on the ground.

• Explosive Jump: From the squat position, jump explosively into the air, reaching your arms overhead. Land softly with your knees slightly bent to absorb the impact.

Technique that must be performed to count: Body armor must touch the ground while performing the push up. Both feet must come off the ground on the upward jump.

# of repetitions before shooting: 5

Casual division modifier: Less Reps

Exercise equipment needed: none