Functional fitnessIn review

Burpee

A full-body conditioning movement that moves from standing to a plank and back.

This page is a working draft. A coach has not reviewed it, so read it as a starting point, not as checked instruction.

Pattern: Full body
Modality: Functional fitness
Difficulty: Intermediate
Mechanic: Unknown
Force: Unknown
Laterality: Bilateral
Impact: High
Trains where: Gym, Home
At home: Yes

How to do it

Set up

Stand with clear floor space in front of you.

Do the rep

Place your hands down and move both feet back to a plank.
Return the feet forward, stand, and finish with a small jump.

What counts as a rep

A rep counts when you reach a straight-body plank and return to a stable stand.

One rep reaches a straight-body plank with both feet back, then ends in a stable stand after the feet return forward.

Breathing

Exhale as you stand; take steady breaths through the floor phase.

Cues

Hands find the floor
Brace in the plank
Land softly

Common mistakes

Losing trunk position in the plank
What you seeThe hips sag when the feet move back.
FixBrace before moving the feet and use a slower step-back option.
A firm plank keeps the floor phase controlled as the feet move.
Stopping short of standing
What you seeThe hips and knees remain bent at the finish.
FixFinish tall and stable before the next rep.
A full return to standing makes each conditioning rep complete.

Stop the set if

Stop if you feel sharp pain.
Stop if you cannot hold a straight-body plank during the floor phase.
End the set when you cannot meet the stated range under control.

General educational content, not individual coaching or medical advice.

Muscles worked

Prime movers

Full body · moderate confidence
Cardiorespiratory system · moderate confidence

Assisting

Deep core / trunk stabilizers · moderate confidence

Equipment

Bodyweight

In the app

You log this by hand. The camera coach does not watch this movement yet.

Tracking: Camera candidate

How this page was checked

Draft. A coach reviewer has not signed this off yet.

Draft text is original and based only on the Wave-1 CSV and planning brief catalog/wave-1/051-burpee.md; no human review is complete.
The planning brief's assigned independent-source research is not complete.
Anatomy, technique, breathing, stop cues, and common-error guidance remain planning judgments pending the assigned review tier.
Candidate programming vocabularies, exact relation edges, and public tracking support remain unreviewed and fail closed.
This pass treats bodyweight-reps, duration as the legal modes supported by the CSV logging model; reviewer approval remains required.
The rewritten summary, rep standard, breathing, stop cues, and common errors are editorial judgements pending the assigned review tier.
Legacy relations are movement-pattern and equipment judgements; engine edges remain empty pending S2-CAT-005 approval.
This pass removed box-step, pull-up-bar because the described movement does not use that optional equipment.
Pass 2 rewrites the finish standard as a counting-only criterion and replaces the web title, summary, and meta description with exercise-specific copy; these editorial choices require review.
Pass 2 limits setup_notes to equipment settings or leaves it empty when no equipment-specific setup applies; this equipment judgment requires review.

All instruction and web text is original Allena draft text written from the Wave-1 CSV and record brief. No competitor or free-exercise-db instruction text was copied.

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