Complete This 200-Rep Workout and Feel Like a Badass

Before jumping into this workout, take three to five minutes to prep your joints and muscles for what is to come. I like to do a mix of:

• Arm circles
• Jumping jacks
• Walkouts
• Butt kickers
• Toy soldiers
• Easy alternating side lunges

• Lower into a crouching squat with your hands on the floor.
• Jump your feet back into a plank position.
• Do one basic push-up, bending the elbows and then straightening your arms back to plank.
• Jump the feet forward to the hands and come into a squat.
• Do an explosive jump straight up, getting as much height as you can.

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4 Steps to Help You Master Burpees

• Stand with your feet parallel and arms by your sides. Take a large step backward with your right leg, coming into a lunge with both knees bent to 90 degrees while lifting your arms to shoulder height and pulling your elbows back.
• Your front knee should not go beyond your toes.
• Push your left heel into the ground as you step your right foot back to parallel. Then repeat stepping back with the left leg.

• Begin lying on the floor with your legs straight and arms out wide to the sides, making a T with your body.
• In a slow and controlled motion, sit up, lifting your right leg and twisting to the right to bring your left hand to your right toes. Hold this position for a moment, pulling your abs toward your spine.
• Slowly roll down to return to the starting position to complete one rep. Repeat on the other side.