Burpees are a lot of pain in a small package. This seemingly simple movement will test your strength, power and endurance all at the same time.
1.) Start in the same position as the squat, feet slightly wider than shoulder width apart, weight balanced over your toes and heels. Your abs should be drawn in, spine in a neutral curve. Your toes may be turned out slightly.
2.) Squat down, same as the squat, but as you reach parallel with your thighs, lean forward and end with your palms on the ground, fingers facing forward.
3.) Jump your legs back, landing in push-up position; torso straight and in line with your hips, hands a bit more than shoulder-width apart.
4.) Do a push-up
5.) Jump your legs back to the full-squat position, hands lightly resting on the ground.
6.) Jump out of the squat, swinging your arms above your head in coordination with your leap.
7.) Land on your toes, bending your knees slightly to absorb the shock of the jump. Repeat steps 1-6