Burpee

Stand straight with your feet shoulder width apart and with your arms next to the body.

Lower yourself into the squat position. Put your hands on the ground in front of you.

Kick your feet back, supporting your weight on the extended arms.

Explosively return your feet to the squat position.

Jump in the air as high as possible from the squat position. Do this as fast as possible.

Go back into the starting position and repeat the exercise according to the training plan.