Burpee

The exercise everyone hates for the same reason it works — everything, everywhere, all at once.

Setup

1. Stand tall. Accept what's coming.

How To Do It

1. Squat down, hands to floor.
2. Kick back to a plank (add the push-up if you're spicy).
3. Jump feet back in, stand and jump with arms overhead.
4. Land soft, repeat.

Breathing

Exhale on the jump; find rhythm or perish.

Common Mistakes

• Sloppy worm-planks — the plank in the middle still counts as a plank.
• Sprinting to failure at rep 5 — pace for the whole set.

Programming It

Goal	Sets	Reps	Rest
Strength	3–5	4–6	2–3+ min
Muscle	3–4	8–12	60–90 sec
Endurance / Conditioning	2–3	15–20	30–45 sec

Form guide for educational purposes — not medical advice. New to training or working around an issue? Apply for coaching and get a plan built for your body.