Burpees….yes the king of all bodyweight movements!! Burpees are in my opinion the top bodyweight movement that one can add to his/her fitness program. The Burpee is a great foundational movement that promotes total body strength, endurance and anaerobic conditioning! All fitness levels and ages can benefit from the burpee and the best thing about this movement is the scalability to your fitness level.
Here is a quote from 30 Day Transformation winner Jamie Oltman.
And those darn burpees… I remember the first day Steve asked me to
do a burpee, after only doing a few I was out of breath. How I could
run 20 miles but couldn’t do 10 burpees without feeling like I had
just been punched in the stomach? This was crazy. Eventually I had
worked up to 3 sets of 10 burpees! Progress! I was so proud I sent
Steve a message about my achievement. His response, your next goal
should be to do 30 in a row. Steve now challenges me to do more, the
“Hollywood” version burpee or add in a push up.
The burpee has basically 4 simple steps that are repeated.
Step 1. From a standing position drop down into a kneeling position.
Step 2. From the kneeling position you will kick legs back into a push up position ( notice picture)
Step 3. From the pushup position you will hop your legs back to the kneeling position. 
(notice picture)
Step 4. From the kneeling position you will jump upwards elevating hands and returning back to the ground with bent knees.
I recommend adding burpees to your workout 1-4x per week. Focus on consistency of technique before intensity. The Burpee rocks!
Pictured above is 16 year old Zach Northey. I have trained Zach for 12 months and he has developed into a phenomenal tennis athlete. Zach was ranked 400th in Missouri Valley conference and by adding sport specific movements like the Burpee he is now ranked in the top 10 in only 12 months. Zach is the first student athlete in Lincoln Nebraska to recently receive a full time scholarship to the top ranked ATA Tennis academy in Orange County, California! Best of luck to Zach and his family!! It has been a pleasure to assist you on your road to tennis success!
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