Burpees

1. Start by standing 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 into a plank position, keeping your body straight
4. Lower your chest to the ground in a push-up position
5. Push back up and jump your feet back towards your hands
6. Stand up and jump into the air with your hands above your head
7. Land and repeat the movement 
8.  Bring your feet back towards your hands, into the squat position
9. Jump up and raise your arms overhead
10. Return to the starting position, and repeat

• Break down the burpee into sequential steps: squat down, kick feet back to plank, perform a push-up (optional), bring feet back in, and jump explosively
• Tighten your core throughout the entire movement to maintain stability and protect your lower back
• Keep your spine in a neutral position, especially during the plank and push-up phases; avoid overarching or rounding your back
• When jumping back in or up, land softly with bent knees to reduce impact on your joints
• Adjust the speed of your burpees based on your fitness level.; beginners may start with a slower pace and progress to a faster one
• Coordinate your breath with the movements. Inhale during the descent, exhale during the push-up, and inhale again as you jump
• Place your hands shoulder-width apart during the plank and push-up phases
• When jumping in or up, land on the whole foot rather than just the toes to maintain stability

Easier:

• Instead of jumping back into a plank, step back one foot at a time to reduce impact
• Eliminate the push-up
• Eliminate the jump at the end
• Start with a lower number of repetitions and gradually increase as you build strength and endurance

Harder:

• Add a jump tuck at the end of the exercise
• Add a jump lunge at the end of the exercise