Outdoor Push-Up Burpee

Intermediate Level of Difficulty

The push-up burpee is an upper body strength exercise that targets the chest, shoulders and arms.


Picture of Chest


Strengthening the chest muscles will help you push things easily and effortlessly. The muscles in your chest help stabilize your shoulder joint, which reduces your vulnerability shoulder joint injuries. Working your chest muscles also has an aesthetic factor (body contouring).

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

outdoor push-up burpee - step 1

Step 1

Start in a standing position with your feet shoulder width apart.

outdoor push-up burpee - step 2

Step 2

Jump down into a push-up position and lower yourself to the ground with full control.

outdoor push-up burpee - step 3

Step 3

Press yourself back to the top of the push-up position, jump up and fully extend into the air.