Running Burpee

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The Running burpee workout is a high-intensity exercise that utilizes bodyweight to engage the abs and quads.

By combining running and burpees, this workout targets the core muscles and strengthens the quadriceps.

While other muscles are involved, the bodyweight primarily focuses on the abs and quads for maximum engagement.

This workout is an efficient way to improve cardiovascular endurance and build strength in specific muscle groups.

Stand with your feet shoulder-width apart, arms by your sides.
Bend your knees and lower into a squat position, keeping your back straight.
Place your hands on the ground in front of you, shoulder-width apart.
Jump both feet back into a plank position, keeping your core engaged.
Quickly jump your feet back towards your hands, returning to the squat position.
From the squat position, explosively jump up, extending your arms overhead.
As you land, immediately lower back into the squat position to begin the next repetition.

Engage your core from start to finish: Before you even begin the Running burpee exercise, make sure to activate your abdominal muscles by pulling your belly button in towards your spine. This will help you maintain a strong and stable core throughout the movement, allowing you to generate more power and protect your lower back.
Focus on explosive jumps: As you transition from the squat position to the jump, remember to drive through your heels and explode off the ground. This will not only target your quadriceps but also engage your glutes and hamstrings, giving you that extra boost of power and height. Imagine you are trying to touch the ceiling with your hands!
Land softly and safely: After each jump, aim to land with control and absorb the impact by bending your knees and hips. This will help protect your joints and prevent any unnecessary strain. Think of landing as if you were landing from a jump on a trampoline, with a slight bend in your knees and a soft landing.
Keep a steady pace: The Running burpee exercise can be quite intense, but it’s important to maintain a consistent rhythm. Try to find a pace that challenges you but allows you to keep moving without sacrificing form. Remember, it’s not about how fast you can go, but rather how well