2. Burpee to target
Why it’s so effective: There’s a reason this bodyweight move shows up in boot camps, CrossFit WODs, and cardio classes: Burpees demand total-body strength and huge reserves of cardiovascular endurance. And with all that jackknifing, you’ll need impressive hip and hamstring flexibility to do them well.
How to do it: Set up an overhead target—it can be a pullup bar or a ring—that you can reach with a hop. Squat down, put both hands on the floor in front of you, and pop your feet backward into a plank. Do a pushup, bring your feet back forward underneath your hips, jump up, and hit the target. That’s one rep. Do as many as you can in three minutes.
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