Burpee (Lv 3)




Equipment Needed:

No Equipment

Workout type:

Plyometric, Strength Training, Toning

Body focus:


From a standing position, squat down low and place your hands palm down on the ground just outside of your feet. Keeping your hands in place, quickly hop both feet straight back to go into a push up position then do one push up. Quickly hop your feet back under your body, then jump straight up as hard as you can, dropping back down into the low squat as soon as you touch the ground. Repeat quickly until done with all repetitions. One push up and jump is one repetition.

Purpose of the exercise

The Level 3 Burpee is a great total body move that focuses on strengthening and toning the legs, core and chest. With higher repetitions in quick succession, this is also great for challenging your cardiovascular endurance, specifically your anaerobic threshold. This is another great addition to a home workout because of its use of multiple muscle groups, giving you more calorie burn in less time. This is the most difficult version of this exercise with out adding equipment such as a weighted vest or dumbbells. This version is challenging, even for the most advanced exerciser.


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