All exercises
The Arsenal
Burpees
Chest to floor, stand up, repeat. Universally hated, universally effective.
How to do it
- —Pick a pace you can hold for the whole set and start slower than feels right.
- —Step back and step in when pacing matters; jump both when speed does.
- —Exhale on the way up, every rep.
Common mistakes
- —Going out hot for the first 10 and walking the last 20.
- —Letting the hips sag on the floor contact.
- —Holding your breath through a set of 30.
Scale it easier
Step-back burpees, or reduce reps and keep the pace honest.
Scale it harder
Broad-jump burpees, or add a tuck jump at the top.
Don't have the equipment?
Squat thrustsUp-downsMountain climbers + push-up