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Simply train effectively!

Exercise Benefits With Proper Form & Technique


through 67 votes
muscles:TricepsMuscle, Pectoralis MajorMuscle, QuadricepsMuscle
auxiliary muscles:DeltoidsMuscle, Rectus AbdominisMuscle, HamstringsMuscle, GlutesMuscle
required:Doable Without Equipment And Weights
optional:Fitness Mat
fitness level:Normal
exercise 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