Muscle & Fitness UK – August 2019

MALE MUSCLE

20 MUSCLE & FITNESS / AUGUST 2019

Start at the bottom of a

press-up, with your chest

and thighs on the floor.

Make sure you keep your

hands next to your chest

and your head neutral.

From here, push-up with your arms and keep your back

straight until almost at the top of a press-up. Then, jump

your feet in towards your hands. In the same motion,

your hands should leave the floor and you should be

in a quarter squat position with your back flat.

From here, much like the squat jump, begin to push

the floor away and extend your body as you jump. To

complete a burpee, the hands must be above the head

and hips locked out. Make sure you bend your knees

to absorb the impact when landing and return down

to the floor the same way you got up. A variation of

the burpee to make it easier would be to step in and

out of the bottom position. Repeat this for 30 to 60

seconds and complete as many reps as possible.

After performing all three of these movements for your chosen time, repeat the circuit three times for a beginner and five

times for advanced. Try to make sure that you keep the number of reps roughly the same during each round. Good luck!

By Dan Tai

BURPEES

C2 C

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BY: DAN TAI

INSTAGRAM: @DANTAI.PT

PHOTOGRAPHS: SIMON BARNES