jack burpee

TARGET: cardiovascular system

EQUIPMENT: body weight

SECONDARY: quadriceps, hamstrings, calves, shoulders, triceps, core

1. Start in a standing position with your feet shoulder-width apart.
2. Lower your body into a squat position, placing your hands on the ground in front of you.
3. Kick your feet back, landing in a push-up position.
4. Perform a push-up, lowering your chest to the ground and then pushing back up.
5. Jump your feet forward, landing in a squat position.
6. Jump up explosively, reaching your arms overhead.
7. Land softly and immediately lower back into the squat position to begin the next repetition.