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how to do a burpee

It is a type of exercise that is doing without any equipment. This exercise gives you great cardiovascular and maintains your body. There are the following few steps to learn how to do a basic burpee;

Step# 1:Stand with your feet shoulder-width apart.

In the first step, stand straight, feet, and knees locked together, squeezing your butt, tight abs, arms by side, and back flat. And check your position in the mirror if you can doing in the gym then ask your trainer for feedback.

Step# 2 :Bend at your hips and knees to lower yourself into a squatting position.

In the next step, bend your knee slightly, hinge forward you hips and keep your body down to lower. Keep your body straight and close to your body as you do this.

Step# 3:Place your hands on the floor in front of you

Your hands close together so directly under you shoulder when you place on the ground and hold your arm straight but do not look your elbow.

Step# 4:Kick your feet back so that you are in the plank position.

At the same, you can jump both feet back behind you at the same time and position them about shoulder-width apart. Keep your hands on the ground to support your body as do this. And check again your position is right at that time. If your hips and butt are elevated to your body then, you slightly lower them at the right place.

Step# 5:Drop all the way down to the floor.

In this step, you drop your body on the floor. Once you drop then carefully lower your chest down to the floor but your elbow in the air and your arm is close to your body.

Step# 6:Press up with your arms and jump your feet forward.

When you drop your body and keep your hand on the floor then push up your hand from the floor you can hinge forward at the hips and jump your feet forward to your chest. Do this 1 smooth motion.

This type of burpee is called frog jump.

Step# 7:Jump straight upwards to finish the move.

When you do frog jump then you jump straight up with your hands and arm will reised to your head and land in the standing position. If you are able you can jump high or do a little hop in the air to finish the burpee. If you are beginner you want to start 5 burpee in a row or if you can do 15 burpee a set then you can do 2 to 3 burpee set a day.

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