Outdoor Burpees

Beginner Level of Difficulty

The burpee is a challenging compound exercise that targets the legs, shoulder and arms.


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.

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.

Exercise Instructions

outdoor burpees - step 1

Step 1

start in a standing position with your feet shoulder width and your hands to your side.

outdoor burpees - step 2

Step 2

Jump down to the bottom of a push-up position making sure your chest and thighs touch the ground.

outdoor burpees - step 3

Step 3

Stand back up and jump in the air fully extending your ankles, hips and knees.