Burpees

1. The starting position is standing with feet facing forward, shoulder width apart and arms by side.

2. Commence the movement by placing your hands on the ground and bending your knees down into a squat.

3. Kick your feet out to land you into a prone push up position with body flat and arms at full extension.

4. At this point, reverse the position back into the squat with hands on the ground and then straight into a vertical jump with hands extended above the head.