Zirv Fitness
Strength exercise

Burpees

How to do it

  1. Stand with feet shoulder width apart, then drop into a squat and place your hands on the floor.
  2. Kick your feet back into a plank position, keeping the core braced and hips level.
  3. Lower your chest toward the floor in a push-up, engaging the chest and shoulders.
  4. Push back up, jump your feet forward to your hands, and stand up.
  5. Finish with a vertical jump overhead, driving through the quadriceps.
  6. Exhale on the jump, keeping a continuous rhythm between phases.

Muscles worked

ChestMuscles located in the front of the upper body, primarily responsible for pushing movements. All Chest exercises
QuadricepsMuscles located at the front of the thigh, responsible for extending the knee. All Quadriceps exercises
ShouldersMuscles surrounding the shoulder joint, responsible for a wide range of arm movements. All Shoulders exercises
CoreThe group of trunk muscles across the abdomen, sides, and lower back that stabilize the spine and pelvis and transfer force between the upper and lower body. All Core exercises

Related Chest exercises

Ring Turned Out SupportSwimming (Butterfly)Arm Swings (Horizontal)Barbell Incline Bench PressBarbell Landmine PressCable Single Arm Fly
Type
Strength
Equipment
Bodyweight
Primary muscles
Chest, Quadriceps, Shoulders, Core
Measured in
Reps and weight
Tools
1RM Calculator