Exercise Guide


Triceps, Pectoralis Major, Quadriceps
Deltoids, Rectus Abdominis, Hamstrings, Glutes
rating: Ø 4.12 through 67 votes
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optional:Fitness Mat
type:Strength, Plyometrics, Cardio
Variations available (17)
Starting PositionExecution - 1nd Step
Execution - 2rd StepExecution - 3th Step

General And Specifics

Starting Position

  • stand with straight back
  • the arms are stretched out upwards
  • the legs are hip width opened

Correct Execution

  • in one movement bend your knees and change over into the crouch
  • place the hands on the ground
  • change over into the push-up position by kicking back your legs
  • do a push-up
  • keep the back straightened, do not let the hip sink down and keep the elbows close to the body
  • pull the legs to the body and push your body up as high as you can with a straight jump
  • after that, you are in the starting position again
  • repeat this chronology as fast as possible
  • do as many burpee repetitions as possible in 30 seconds
Suggestions for this exercise?!

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Triceps, Pecs, Upper Arms, Thighs, Warm-Up, Weight Loss