Quadriceps · Bodyweight

Burpee

A movement that trains your quadriceps, done using just your bodyweight. Your hamstrings, calves and shoulders help out.

EquipmentBodyweight

Type-

Push or pull-

LevelBeginner

Muscles you'll work

QuadricepsPrimaryHamstrings · Calves · Shoulders · ChestSecondary

Start in a standing position with your feet shoulder-width apart.
Lower your body into a squat position by bending your knees and placing your hands on the floor in front of you.
Kick your feet back into a push-up position.
Perform a push-up, keeping your body in a straight line.
Jump your feet back into the squat position.
Jump up explosively, reaching your arms overhead.
Land softly and immediately lower back into a squat position to begin the next repetition.

Free · No card required

Every set you finish decides the next one: heavier, more reps, or hold. You get the number and the reason before you lift it.

The AI writes the plan. The engine keeps coaching every session after that, for free.