Plyometrics - Burpees - Step by Step Guide to Performing Burpees

Workout Time: 1 minute.

These are hard exercises, but they are loved by rowers for their ability to create dynamic leg power.

STEP 1: Count out an even 1-2-3-4 beat as you complete the 4-point movement.

STEP 2: Start by standing upright, with feet together and knees soft. Drop down to a crouch position with your hands on the floor in front of you.

STEP 3: Jump your legs backwards so you end up in a full press-up position. Ensure your legs go back together at the same time.

STEP 4: Jump your legs forwards again to the crouch position.

STEP 5: Jump up to a standing position so your feet leave the ground.

STEP 6: Repeat.

Tip: Stick with it, even if you need to slow down your 4-count beat. Jump as high as you can.