The burpee with a push-up is a full-body, high-intensity exercise that combines strength and cardiovascular conditioning. It targets the chest, shoulders, triceps, core, glutes, and legs while also challenging coordination and endurance. It is commonly prescribed to improve functional strength, power, and overall fitness, as well as to elevate heart rate for conditioning.
- Start standing upright with your feet about shoulder-width apart.
- Bend at the hips and knees to squat down, placing your hands flat on the floor in front of you.
- Jump or step both feet back into a high plank position, keeping your body in a straight line from head to heels.
- Bend your elbows to lower your chest to the floor, performing a controlled push-up.
- Push through your hands to return to the plank position, maintaining core engagement.
- Jump or step your feet forward towards your hands, returning to a squat position.
- Explosively jump upwards, reaching your arms overhead.
- Land softly and immediately transition into the next repetition.
- Complete repetitions as prescribed by your physiotherapist.