x Abu Dhabi, UAESaturday 22 July 2017

Move of the week: Burpee

Corey Oliver of the UAE's Original Fitness Company demonstrates the final exercise in our eight-part weekly series.

1. Stand with your feet shoulder-width apart. Razan Alzayani / The National. Razan Alzayani / The National
1. Stand with your feet shoulder-width apart. Razan Alzayani / The National. Razan Alzayani / The National

Do this burpee alone, incorporate it into your own fitness routine or combine it with the exercises we have been featuring in the past seven weeks to create a comprehensive strength-building regime. Go to thenational.ae/bodyandsoul, where we have collected all eight workouts and posted video demonstrations.

1. Stand with your feet shoulder-width apart.

2. Bend at the knees and place your hands on the floor in front of you, keeping your back straight.

3. Kick your legs backwards and lower yourself to the floor, with your hips and chest on the floor.

4. Push yourself up and drive your legs under your body, back to the squat position. Extend your lower body, jump up and clap above your head.

Tips/things to remember:

Make sure you lie flat on the floor when doing the burpee. An ill-constructed "half burpee" can cause all sorts of problems for the lower back.

Let your body weight lower you on to the floor. Do not slowly "negative" lower yourself on to the floor, as this is using exertion that is not required.

Benefits:

A full body exercise with benefits that include toning, increased endurance and strength.

Reps/sets:

10 reps x four sets, with 30 to 45-second rests between each set.