Flop Burpees

Beginner Level of Difficulty

The flop burpee is a full body conditioning exercise. This exercise targets the legs, shoulders and arms and is suitable for all fitness levels.


Picture of Shoulders


The shoulder is the most movable joint in the body. However, it is an unstable joint because of the range of motion allowed. This instability increases the likelihood of joint injury, often leading to a degenerative process in which tissues break down and no longer function well.

Picture of Quadriceps


The quadriceps (quads) are a group of four muscles on the front of the thigh. They allow your knee to straighten and provide stability when standing. Your quads are the most important muscle group for maintaining the ability to stand and to walk independently.

Exercise Instructions

flop burpees - step 1

Step 1

Start in a standing position with your feet shoulder width and your arms to your side.

flop burpees - step 2

Step 2

Flop down to the floor until your legs and chest are making contact with the floor.

flop burpees - step 3

Step 3

Jump back up to a standing position and then jump in the air making sure that your hips and knees are fully extended.