Burpee
Muscles worked: (assisted by chest, quads, abs).
How to do it
- From standing, drop your hands to the floor and kick your feet back to a plank.
- Lower all the way down until your chest touches the floor.
- Press up and jump the feet back in toward your hands.
- Stand and jump with full hip extension, hands overhead.
- Land soft and go again. Pace yourself and count total reps.
Coaching cues
The two cues IronPack shows on this exercise's card mid-workout:
- Chest to the floor, jump with full hip extension
- Pace yourself - count total reps
Logging it
IronPack suggests working in the 10 to 20 rep range, progressing in 1 kg jumps when you own the top of the range. Bodyweight movement: log added weight only, and your records account for your logged bodyweight. Records are tracked automatically at every rep count from 1 to 12. Check your estimated 1RM from any hard set.
Track the burpee properly
IronPack logs every set, tracks your records at every rep count, shows these form photos mid-workout, and turns the training into a card game you play with your mates.
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Steps, cues, muscle weighting and logging guidance are IronPack's own app data. Last generated 2026-08-16.