Equipment: None required. Exercise mat (optional for comfort).
Starting Position:
1. Begin in a plank position. Place your hands directly beneath your shoulders, keeping your legs extended straight behind you. Your body should form a straight line from your head to your heels.
2. Engage your core muscles by tightening your abdominal muscles.
Movement Instructions:
1. Push-Up: Lower your chest towards the ground by bending your elbows. Keep your body straight and avoid sagging your hips. Push back up to the starting plank position.
2. Plank Jack: While still in the plank position, jump both feet out to the sides, like a jumping jack. Quickly jump them back to the starting position. Keep your core engaged and maintain a straight posture.
3. Burpee: From the plank position, jump your feet forward towards your hands, landing in a squat position.
4. From the squat position, jump up explosively, reaching your arms overhead as you jump.
5. Land softly back into the squat position, and then step or jump back into the plank position to repeat the full sequence.
Tips:
- Perform the push-up with control. If you're unable to complete a full push-up, you can modify it by dropping your knees to the ground.
- Keep your movements smooth and deliberate to maintain proper form.
- Rest as needed and hydrate to stay refreshed during your workout.
Repetitions: Start with 5-10 repetitions of the sequence, and gradually increase as you build strength and endurance.
