Burpees are a complete exercise that train your heart, your upper body and your lower body.
This fast-moving exercise requires you to maintain your balance and your posture to ensure maximum effectiveness. As you bend down, place your hands in a secure position to hold your body weight as your feet jump back. When you jump back into a plank/pushup position, make sure your back is as flat as a plank (hips not too high or too low) by engaging your core muscles.
To increase the intensity of this exercise, you can add in a pushup after your feet jump back into a plank/pushup position. You can also add intensity by jumping up and reaching towards the ceiling when you finish the repetition in the standing position.
In the ABC 100 circuit, complete 10 burpees. When this circuit becomes too easy, you can complete the ABC 200 circuit by doubling the number of repetitions to 20 burpees.