FlexBurpees
Muscles worked
- Pectoralis Major (Sternal Head)
- Rectus Femoris
- Rectus Abdominis
- Gluteus Maximus
- Anterior Deltoid
- Triceps Brachii
- Gastrocnemius
- CategoryFull Body
- Default target3 sets × 8–15 reps
- EquipmentBodyweight
- Movement patternCardio
- Training stylesHIIT
Technique
Setup
Stand with feet shoulder-width apart.
Movement
Squat down, place your hands on the floor, jump your feet back to a plank, perform a push-up, jump your feet back in, and explode up into a jump.
Form Tip
Keep your core tight in the plank — no sagging hips between phases.
Increase Difficulty
Add a tuck jump at the top or speed up the pace.
Decrease Difficulty
Step the feet back and forward instead of jumping, and skip the push-up.
Hear the cue
The trainer's spoken setup and form tip for this exercise — the same clips Flex plays in a session.