10 Essential Moves for Any Workout

Learn the proper form and technique for these basic bodyweight exercises to prevent injury and better results. (12 Photos)

Jessica Smith on Nov 8, 2012 at 4:45PM

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10 Essential Moves for Any Workout

Vanessa Rogers

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Must Do Move #10: The Burpee (or Squat Thrust)

Everyone loves to hate this tough exercise, but it’s a killer way to accomplish two goals at once – cardio and muscle conditioning!

How to:  Start standing with feet hip width, arms extended overhead [as shown in photo A]. Squat down to the floor and place your hands on the ground directly underneath your shoulders, shifting your weight into your hands. [as shown in photo B]. Jump both feet back to a full plank position [as shown in photo C]. Quickly, jump feet back to hands and stand up, reaching arms overhead. Repeat as many times in a row as you can, quickly, with good form.

Form Tip: Be sure to maintain good form with your plank during this challenging exercise, especially when you start to get tired.

Make It Easier: Instead of jumping your feet in and out of your plank position, walk them back (and back in) one foot at a time.

Make It Harder: Add a push up in your plank position and/or a vertical jump as you stand back up.


Get more workout ideas with Jessica's exercise videos.


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