31. Burpee

I hate it. Many hate it.

I was forced to do it when I was training with Freeletics program. Now, I do it sometimes. It’s the simple but yet painful exercise I never want to think about. It makes me felt like running 5km, but in 10 minutes.

Burpee is one of the best bodyweight exercises that workout your whole body. Here is how you do it:

1. Start with the normal standing position.
2. Lower down your body so your hands touch the ground.
3. Kick your legs back to get into the straight arm plank position.
4. Lower your body just like performing a push-up but allow your body touches the ground.
5. Push your body back up again.
6. Hop your legs over to the front, back to the position at step #2.
7. Stand up.
8. Jump lightly.

You just completed one single burpee. Now, do 50 of them.

If you need to, google the movement.