From standing, crouch down and place your hands on the floor, jump your feet back into a plank and lower your chest all the way to the floor. Push back up, jump your feet in toward your hands and drive straight up into a jump, landing soft and ready for the next rep. One flowing movement, floor to air - it works everything, which is exactly why it's hard.

Works: quads, glutes, chest, shoulders, core

Breathing: Inhale on the way down, exhale hard as you push up and jump - and keep breathing between reps; burpees punish held breath fast.

Common Mistakes: Letting the hips sag as the feet jump back, bending at the waist and landing stiff-legged out of the jump, and racing through sloppy reps instead of owning each phase.

Make Easier: Step your feet back and in instead of jumping them, skip the chest-to-floor, or trade the jump for standing tall. You can also build up with Get-Ups first.

Make Harder: Add a knee tuck to the jump, chain reps without pause, or mix in Jump Knee-Tucks or Push-Up + Jab + Cross.