All exercisesStrength·Core 
Burpee
CoreChestQuadsShoulders
Step 1 / 3
At a glance
- Equipment
- None — bodyweight
- Suggested reps
- 3 sets of 8–15 reps
Want this in your plan? Create a free account to add it to a routine, follow along with the timed runner, and log your sets.
Common mistakes
You let the hips sag as you kick back, snapping into a saggy plank rep after rep.
You sprint the first few reps and blow up, instead of setting a pace you can hold for the whole set.
You skip the crouch and stand up with a rounded back straight out of the plank.
You land stiff-legged from the jump instead of absorbing it with bent knees.
What to focus on
Brace your core before the feet kick back so the plank lands tight every time.
Find a metronome rhythm you can repeat for the entire set; smooth is fast.
Fully extend the hips at the top of the jump so every rep finishes with intent.
