Quads
Burpee
Intermediate
Bodyweight
Compound
Quads
How to do it
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Start standing with feet shoulder-width apart.
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Squat down and plant both hands on the floor in front of your feet.
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Jump your feet back into a plank and lower your chest to the floor.
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Push back up and jump your feet back toward your hands.
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Jump straight up with your arms overhead, then land softly for the next rep.
Common mistakes
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Letting the hips sag in the plank position.
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Landing with stiff knees and no shock absorption.
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Trading form for speed once fatigue kicks in.
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Skipping the chest-to-floor portion.
Tips
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Easier version: step the feet back instead of jumping.
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Great as a 5-10 minute finisher at the end of a session.
Secondary muscles
Alternatives
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