Burpee

A burpee is a bodyweight conditioning exercise where you drop to the ground and get back up. It trains your whole body - legs, chest, hips, shoulders, and core - and builds cardio endurance when done for reps.

Stand tall with your feet about shoulder-width apart and your arms at your sides. Keep a neutral spine and a slight bend in your knees.

Bend your hips and knees to place your hands on the floor just in front of your feet. Jump or step both feet back into a tall plank. Lower your chest all the way to the floor. Push off the floor, jump or step your feet back to your hands, then stand and jump, reaching your arms overhead and getting full hip extension at the top. Land softly and repeat, using a step-back rhythm to control the pace.

Breathe in as you lower and out as you jump or stand. Keep your core tight throughout. Easier: step back and in instead of jumping, and skip the top jump. Harder: add a push-up at the bottom or jump higher. If the impact bothers your wrists, knees, or ankles, switch to the step-back version.

Fault: Hips sag or the lower back arches in the plank. Fix: Brace your core and squeeze your glutes so your body stays in a straight line.

Fault: The chest doesn't touch the floor. Fix: Lower all the way down until your chest contacts the floor, or use the step-back version if needed.

Fault: Landing stiff-legged or finishing short of full hip extension. Fix: Land softly through your midfoot and stand tall at the top, opening your hips fully.

Fault: Holding your breath and rushing through reps. Fix: Find a sustainable step-or-jump rhythm and exhale during the jump or stand-up.