Burpee

1. Start in a standing position with your feet hip-width apart, arms at your sides, and your core engaged.
2. Bend your knees, push your hips back, and place your hands flat on the ground directly in front of your feet while keeping your spine neutral.
3. Jump or step your feet back to land in a high plank position with your hands directly under your shoulders, forming a straight line from head to heels.
4. Lower your chest to the floor by bending your elbows, keeping them close to your body in a push-up motion while inhaling.
5. Push through your palms to extend your arms and return to the high plank position while exhaling, maintaining a rigid torso and engaged core.
6. Jump or step your feet forward to land just outside your hands, dropping your hips low into a squat position.
7. Drive through your heels, extend your hips and knees to explosively jump upward while reaching your arms overhead, fully exhaling at the top.
8. Land softly with your knees slightly bent to absorb the impact, immediately transitioning into the next repetition by bending your knees again.

Important information

• Keep your core engaged throughout the entire movement to protect your lower back, especially during the plank and push-up portions.
• Land softly on the balls of your feet when jumping to minimize joint stress, and always maintain proper wrist alignment under your shoulders during the plank.
• Modify the exercise by stepping rather than jumping if you're a beginner or have joint issues, and remove the push-up component if needed.
• Maintain a consistent breathing pattern, exhaling during exertion (jumping up, pushing up) and inhaling during the descent phases.