Burpees

Burpees are the full-body scramble bears do when they're late for something important—like a feast! It's a powerful mix of squat, jump, and push-up that builds endurance, strength, and grit all at once.

Instructions

1. Start standing with feet shoulder-width apart.
2. Drop into a squat and place your hands on the floor in front of you.
3. Jump your feet back into a plank position.
4. Perform a push-up (optional for easier versions).
5. Jump your feet forward to return to the squat position.
6. Explosively jump straight up with arms overhead, then repeat.

Benefits

• Improves full-body strength and power.
• Boosts cardiovascular endurance and conditioning.
• Enhances coordination and explosive movement.
• No equipment needed—can be done anywhere.

Key Points

• Maintain a strong plank position during the push-up phase.
• Land softly when jumping to protect your joints.
• Keep your core engaged throughout the entire movement.
• Use controlled movement rather than rushing through reps.

Common Mistakes

• Letting hips sag during the plank or push-up phase.
• Skipping proper form to go faster.
• Landing hard instead of absorbing impact with bent knees.
• Failing to engage the core throughout.