Burpee level 3 - High-intensity exercise

Burpee Level 3 represents an advanced and demanding version of the traditional burpee exercise. To perform a Burpee Level 3, begin in a standing position, then jump both feet back into a plank, perform a push-up, and then execute a tuck jump, where you bring your knees up towards your chest before landing. This high-intensity variation not only works multiple muscle groups but also increases cardiovascular endurance and explosiveness, making it a favorite among athletes and advanced fitness enthusiasts.

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Squat jumping jacks - Full-body workout

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Squat jumping jacks are a dynamic and high-intensity exercise that combines two popular movements: squats and jumping jacks. To perform this exercise, begin in a squat position with your knees bent and feet shoulder-width apart. From there, explosively jump into the air while simultaneously spreading your legs and raising your arms above your head in a jumping jack motion. Squat jumping jacks offer a full-body workout, enhancing cardiovascular fitness, leg strength, and coordination, making them a valuable addition to high-intensity interval training (HIIT) or circuit workouts.

Half jacks - emphasize lower body movement

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Half jacks are a modified version of jumping jacks that emphasize lower body movement. Begin in a standing position with your feet about half a shoulder-width apart, maintaining a tight core and an upright chest. Perform this exercise by quickly jumping your feet outward to approximately two shoulder widths apart and then back inwards, completing one repetition.

High knees - high intensity workout

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High knees are an effective cardiovascular exercise that elevates your heart rate and aids calorie burning. To perform high knees, start in a standing position with your feet hip-width apart. Begin running in place, bringing your knees up toward your chest as high as possible while simultaneously pumping your arms. Maintain an upright chest, engage your core, and strive to land lightly on the balls of your feet.

Forearm crawl - For better coordination

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The forearm crawl, also known as a forearm plank walk, is a challenging bodyweight exercise that targets the core, shoulders, and arms. To perform a forearm crawl, start in a forearm plank position with your elbows under your shoulders. Move forward by alternately extending your left arm and right leg, followed by your right arm and left leg, while maintaining a strong and stable core. This exercise not only builds core strength but also improves coordination and stability, making it a valuable addition to fitness routines focused on functional strength.

Mountain Climbers

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Mountain climbers are a dynamic exercise that engages the whole body. To execute mountain climbers, initiate from a high plank position and bring your right knee under your torso or towards your elbow while keeping your toes off the ground throughout. Swiftly return your right foot to the starting position and switch to your left leg, drawing it under your chest or towards your elbow. Continuously alternate legs as if you're running in place, maintaining a steady rhythm.

Burpee level 3 - High-intensity exercise

More like this:

Squat jumping jacks - Full-body workout

Half jacks - emphasize lower body movement

High knees - high intensity workout

Forearm crawl - For better coordination

Mountain Climbers

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