Burpees (8)

Start Position This workout begins from the standing position, feet hip width apart and arms down by your side.

  1. First, Lower into a squat position and place both hands on the floor in front of you, just outside of your feet.
  2. Jump or step both feet back so that you are in high plank position with arms fully extended at the elbow, body straight, legs straight and toes touching the floor.
  3. Jump the feet back in toward the hands so you are back in the squat position and jump up with hands over head taking feet off the ground.

Finish Position: Explosively jump into the air, reaching your arms straight overhead.

Trainers Tip

  1. If you are tired, you are allowed to walk feet out and back in again, instead of jumping out and back in, however you must jump and clap hands over head.

No Rep:

  1. Failure to come to full plank position body straight, arms and legs fully extended.  
  2. There is no visible jump (feet must come off the floor).