Alpha Progression


Burpees are a full-body exercise that you do with your bodyweight. They are a popular exercise choice for athletes and fitness lovers since they can be done almost anywhere without equipment. Crossfitters often do burpees as part of a circuit workout.

Start a burpee by assuming a shoulder-width distance between your feet and keeping your arms at your sides. Squat down and place your hands on the ground in front of you. Return to a plank position quickly, standing on your hands and toes. Lower your chest and thighs to the floor to perform a push-up.

Return to the plank's starting posture by pushing yourself up. Jump your feet back to your hands and stand up, reaching your arms overhead. With both hands raised toward the sky, perform a vertical jump to complete the exercise. Repeat the entire process for the desired number of reps.

Burpees are an excellent exercise for building endurance and strength in your legs, arms, chest, and core. Because they also pose a cardiovascular challenge, they effectively improve your overall fitness.

You can do burpees independently or as part of a longer exercise circuit. To get the most out of your burpee workout, use proper form and technique, focus on explosive movements, and keep your core engaged throughout the entire exercise.

Burpees can be high-impact exercises, so if you have joint or back problems, it's advisable to adapt the exercise or stay away from it completely.

One of the best things about burpees is their versatility. They can be done for time, reps, or distance, making them a flexible addition to any fitness routine. Adding weights to the exercise, such as dumbbells or kettlebells, can make the exercise more challenging. Though, it is not a good muscle-building exercise.

In the Alpha Progression app you can find hundreds of great muscle-building exercises.

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