Full Body · Intermediate · No equipment

Burpee

Quads · also Chest, Abs, Front Delts

How to do it

• Stand with your feet hip-width apart, arms at your sides
• Squat down and place your hands on the floor outside your feet
• Jump or step back into a plank, body in one straight line
• Jump your feet back toward your hands into a low squat
• Jump straight up, land softly with bent knees, and reset

Common mistake

✕ BELLY DROPPING IN PLANK → ✓ BODY STRAIGHT, HEAD TO HEELS

Starting point: 3 sets × 8–12 reps, 90s rest.

In the app: rotate the 3D model, slow it down and watch the mistake next to the correct form.

Cues checked against: nasm.org, acefitness.org.