CondintermediateFull-body power · Engine· 6–12 min

Burpees

Down-to-up conditioning staple for bodyweight circuits. Keep chest-to-floor quality — don’t turn it into a flop. (Also listed under Plyo for explosive programming.)

Clean take

Prescription

3–5 rounds × 8–12 reps (or 30–40s on)

Cues

· Hands under shoulders; chest and thighs touch the floor
· Jump feet forward under the hips
· Explode up with arms overhead
· Land soft and flow into the next rep

Bodyweight work — see the Disclaimer.

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