Burpee

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The Burpee workout is a bodyweight exercise that engages the Abs and Quads.

It also activates secondary muscles like the Chest, Shoulders, and Triceps.

Stand with your feet shoulder-width apart, arms by your sides.
Squat down and place your hands on the floor in front of you, just outside your feet.
Jump your feet back, landing softly in a plank position.
Immediately jump your feet forward, returning to the squat position.
Jump up explosively, reaching your arms overhead.

Start with proper form: Begin in a standing position, then squat down and place your hands on the floor in front of you.
Engage your abs: Before kicking your feet back, tighten your core muscles to protect your lower back and improve stability.
Jump back with control: As you kick your feet back, focus on landing softly and maintaining a straight line from head to toe.
Lower with control: When lowering your chest to the ground, keep your elbows close to your body and engage your quads to control the descent.
Push up with power: Use your chest, triceps, and quads to explosively push yourself back up to the starting position.
Jump with energy: As you return to the squat position, explode upwards into a jump, engaging your quads and core for maximum power.
Breathe and repeat: Remember to breathe throughout the exercise, inhaling during the squat and exhaling during the jump, maintaining a steady rhythm.