burpee

Start in a standing position with your feet shoulder-width apart.

Lower your body into a squat position by bending your knees and placing your hands on the floor in front of you.

Kick your feet back into a push-up position.

Perform a push-up, keeping your body in a straight line.

Jump your feet back into the squat position.

Jump up explosively, reaching your arms overhead.

Land softly and immediately lower back into a squat position to begin the next repetition.