How To Do Burpees: Step-by-Step Guide for Maximum Results
Burpees are a full-body exercise that can help improve your cardiovascular endurance and strength. Doing burpees involves a series of movements, including a squat, plank, push-up, and jump. They may seem challenging at first, but with practice and proper form and instructions, anyone can learn how to do burpees regardless of their fitness level.
To do burpees safely and effectively, it's important to maintain proper form throughout the movement. This means keeping your core engaged, maintaining a straight back during the plank position, and landing softly when jumping. By following these guidelines, you can avoid injury and get the most out of your workout.
Perfect Exercise Mat for Learning How To Do Burpees
Incorporating burpees into your workout routine can help increase calorie burn and improve overall fitness. They are a great way to challenge yourself both physically and mentally. While doing burpees regularly may be tough at first, it will lead to improved physical health and increased confidence over time.
If you're new to learning how to do burpees or have any concerns about your ability level or physical limitations, there are modifications you can make to fit your needs. For example, you can start by doing half-burpees or using an elevated surface for push-ups.
Benefits of Learning How To Do Burpees: Full Body Workout, Belly Fat Burner, Increased Cardio Fitness
Full Body Workout: Targeting Multiple Muscle Groups
Burpees are a full-body workout that targets multiple muscle groups, including the chest, arms, legs, and core. This exercise involves a squat followed by a push-up and then a jump, making it an effective compound exercise. The squat engages your lower body muscles such as your glutes and quads while the push-up works your chest, triceps, and shoulders. The jump at the end of the burpee engages your calves and hamstrings.
Learning how to burpees and ncorporating them into your fitness routine can help you build strength in all of these areas. By targeting multiple muscle groups at once, you can maximize your workout efficiency and save time. Burpees also provide a great cardiovascular workout due to their high-intensity nature.
Belly Fat Burner: Boosting Metabolism
One of the most significant benefits of burpees is their ability to burn belly fat effectively. Learning how to do burpees requires a significant amount of energy as they engage multiple muscle groups simultaneously. This energy expenditure helps boost metabolism which leads to burning calories even after completing the exercise.
In addition to boosting metabolism, learning how to do burpees will also help increase lean muscle mass which further increases calorie burn throughout the day. By regularly incorporating burpees into your fitness routine along with proper nutrition habits, you can achieve weight loss goals more efficiently.
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Increased Cardio Fitness: Improved Endurance And Stamina
Burpees are an excellent way to improve cardiovascular fitness as they elevate heart rate quickly and improve oxygen consumption. This exercise is especially beneficial for those who want to improve endurance and stamina for other physical activities such as running or cycling.
Regularly performing burpees can lead to improved cardiovascular health by strengthening heart muscles and improving blood flow throughout the body. This exercise helps increase lung capacity which further improves overall cardio fitness levels.
How To Do Burpees: The Ultimate Beginner's Guide to Burpee Success
Convenient And Modifiable Exercise Anywhere
One of the best things about burpees is that they require no equipment and can be done anywhere. This makes them a convenient addition to any workout routine, whether you are at home or traveling. Burpees can also be modified to suit different fitness levels, making them accessible to everyone.
For beginners, when learning how to do burpees can be modified by removing the push-up or jump and focusing on perfecting the squat form. As your fitness level improves, you can gradually add in the push-up and jump for a more challenging workout.
Burpees for Belly Fat Burn: Boosting Cardio Fitness and Burning Fat
Burn Calories and Reduce Belly Fat with Burpees
If you're looking to burn calories and reduce belly fat, burpees are an excellent exercise to add to your fitness routine. This full-body workout engages multiple muscle groups, including the core, legs, and arms. As a result, it can help you burn more calories than many other exercises.
One of the reasons burpees are so effective for burning calories is that they increase your heart rate. When you perform a burpee, you're essentially doing a combination of a squat thrust, push-up, and jump. Each of these movements requires energy and effort, which raises your heart rate.
Incorporating Burpees into Your Fitness Routine
To get the most out of burpees for belly fat burn and cardio fitness improvement, try incorporating them into a high-intensity interval training (HIIT) workout. HIIT workouts involve short bursts of intense exercise followed by periods of rest or lower-intensity activity.
For example, you could do 30 seconds of burpees followed by 30 seconds of rest or jogging in place. Repeat this cycle several times during your workout to maximize calorie burn and cardiovascular benefits.
Another way to incorporate burpees into your fitness routine is to use them as part of a circuit training workout. Circuit training involves performing several different exercises in succession with little or no rest in between.
For instance, you could do 10 reps each of squats, lunges, push-ups, sit-ups, and burpees without resting in between each exercise. Rest for one minute after completing all five exercises before repeating the circuit two or three more times.
Perfect Exercise Mat for Learning How To Do Burpees
The Benefits of High-Intensity Interval Training (HIIT)
As mentioned earlier, incorporating a standard burpee into a HIIT workout can be an effective way to burn calories and improve cardiovascular fitness. But what exactly are the benefits of HIIT?
Studies have shown that HIIT workouts can help you burn more calories than steady-state cardio exercises like jogging or cycling. This is because HIIT workouts involve short bursts of intense activity, which require more energy and effort than longer, lower-intensity exercises.
In addition to burning more calories, HIIT workouts can also improve your cardiovascular fitness. When you perform high-intensity exercise, your heart rate increases significantly. Over time, this can lead to improvements in your overall cardiovascular health.
Finally, HIIT workouts are often shorter than other types of exercise. Because they're so intense, you don't need to spend as much time working out to see results. This makes them a great option for people who are short on time but still want to get a good workout in.
Step-by-Step Guide on How to Do a Basic Burpee
Starting Position
Stand with your feet shoulder-width apart and keep your arms at your sides. Ensure that you are standing straight and tall, with your shoulders back and down.
Squatting Position
Lower yourself into a squatting position by bending at the knees and pushing your hips back. Keep your weight on your heels, not on your toes. Place both hands flat on the ground in front of you, between or slightly wider than shoulder-width apart.
Plank Position
From the squatting position, kick both feet back simultaneously until they are extended behind you. Your body should be in a straight line from head to toe, with only your hands and toes touching the ground. Make sure to engage your core muscles throughout this movement.
Return to Squatting Position
Quickly return both feet to their starting position beside or slightly behind each hand while keeping your hands on the ground. Be sure to land softly on the balls of your feet.
Jumping Up
Finally, jump up explosively while clapping both hands above your head before landing softly back into the starting position.
Perfect Exercise Mat for Learning How To Do Burpees
Tips for Proper Form
To get the most out of this exercise, it is essential to maintain proper form throughout each step:
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Keep a neutral spine: Avoid rounding or arching your lower back during any part of this movement.
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Engage core muscles: Tighten your abs as if bracing for a punch throughout all steps.
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Land softly: Jump gently off the balls of both feet when returning from plank position.
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Breathe properly: Inhale through nose when lowering yourself into squatting position; exhale through mouth when jumping up.
Benefits of Burpees:
Burpees offer numerous benefits that make them an excellent addition to any workout routine:
Full Body Benefits of Burpees: Multiple Health Benefits and Related Exercises
Burpees are a full-body exercise that can provide numerous health benefits. This high-intensity workout targets multiple muscle groups simultaneously, making it an efficient way to improve physical fitness. In this section, we will discuss the full body benefits of learning how to do burpees and related exercises.
Cardiovascular Endurance
Burpees are a great way to improve cardiovascular endurance. This exercise involves jumping, which increases your heart rate and gets your blood pumping. By doing burpees regularly, you can increase your lung capacity and improve your overall cardiovascular health.
Strength Training
Burpees also help to increase overall strength. This exercise works out several muscle groups at once, including the chest, arms, shoulders, core, glutes, and legs. The combination of movements involved in burpees makes it an excellent full-body workout that can help you build strength quickly.
Weight Loss
If you're looking to lose weight or burn calories quickly, burpees are an excellent choice. This high-intensity exercise burns a significant number of calories in a short amount of time. By incorporating burpees into your regular exercise routine, you can boost your metabolism and shed unwanted pounds.
Coordination and Balance
Another benefit of learning how to do burpees is your improved coordination and balance. This exercise requires you to switch quickly between different positions while maintaining proper form. By doing so regularly, you can improve your coordination and balance over time.
Variations of Burpees
There are many variations of burpees that can increase the intensity even further. For example, adding a push-up or jump to the standard burpee can make it more challenging while providing additional benefits for upper body strength and explosiveness respectively.
Related Exercises
In addition to burpees themselves there are other exercises that target similar muscle groups such as mountain climbers which work out the core muscles while keeping the heart rate up; squat jumps which help build leg muscles; plank jacks which work out the core and arms; and tuck jumps which help build explosiveness in the legs.
Making Burpees Easier or Harder: Tips and Tricks
Elevate Your Burpee Game with These Simple Modifications
If you're looking to make learning how to do burpees easier, there are a few simple modifications you can try. One option is to modify the push-up portion of the exercise by doing it on your knees instead of your toes. This will help take some risk of the pressure off your upper body and allow you to focus more on your core and lower body.
Perfect Exercise Mat for Learning How To Do Burpees
Another modification you can try is doing push-ups against a wall instead of on the floor. This will reduce the amount of weight you need to lift, making it easier for beginners or those with limited upper body strength.
Finally, if jumping at the end of each rep feels too difficult, simply stand up straight instead. This will still give you a great workout without putting as much strain on your joints.
Take Your Burpee Game to the Next Level with These Advanced Modifications
If you're looking for a challenge, there are plenty of ways to make burpees harder. One option is to add a push-up with a clap at the end of each rep. This will require more upper body strength and coordination than a regular burpee.
Another advanced modification is doing a double jump at the end instead of a single jump. This requires explosive power in your legs and core, making it an excellent full-body workout.
For those who want an even greater challenge, try adding weights during the exercise. Dumbbells or a weighted vest can be used to increase resistance and build muscle mass.
Low-Impact Options for Those Who Want to Avoid Jumping
Burpees can be tough on your joints, especially if you have any pre-existing injuries or conditions. Fortunately, there are low-impact options available that still provide an effective workout.
One option is replacing the jump at the end with a step-up onto a bench or platform. This will still work your legs and core without putting as much strain on your joints.
Another low-impact option is doing a modified burpee with a step-back instead of a jump-back. This will still give you a great workout without the high-impact jumping.
Killer Burpee Variations: Taking Your Workout to the Next Level
Burpee variations are a great way to take your fitness level to the next level. These exercises can test your strength, endurance, and capacity with each rep. But before you start incorporating burpee variations into your training routine, it's important to understand some key factors that can help you master these exercises.
Trainers Can Help You Incorporate Burpee Variations Into Your Training Routine
If you're new to burpee variations or just want to improve your form, working with a trainer can be incredibly helpful. A good trainer will be able to assess your current fitness level and recommend appropriate burpee variations that will challenge you without causing injury.
Endurance Is Key When It Comes To Performing Burpee Variations
One of the biggest challenges of burpee variations is maintaining endurance throughout each set. To build endurance, start by focusing on proper form and gradually increasing the number of reps or sets over time. This will help you develop the stamina needed to perform more challenging burpee variations.
Ground Work Is Essential For Mastering Burpee Variations
Before attempting more advanced burpee variations, it's important to master basic ground work such as push-ups and squats. These exercises will help strengthen your core muscles and improve overall body control, making it easier for you to perform more complex movements like jump squats or tuck jumps.
Burpee Variations Can Test Your Strength And Capacity With Each Rep
Burpees are already a challenging exercise on their own, but adding in different variations can really test your limits. For example, try adding in a push-up at the bottom of each rep or jumping onto an elevated surface at the top of each rep. These modifications require additional strength and coordination, making them perfect for those looking for an extra challenge.
Perfect Exercise Mat for Learning How To Do Burpees
Push Yourself To The Next Level By Focusing On Form And Increasing The Number Of Reps Or Sets
Whether you're a seasoned athlete or just starting out, there's always room for improvement you can continue to challenge yourself and improve your fitness level over time.
Upper Body Workouts with Burpees: One Minute Upper Body Workout
10 Burpees with Pushups: A One Minute Upper Body Workout
Learning how to do burpees and incorporating them into your workout routine is an excellent way to get a full-body workout. The burpee is a compound exercise that works multiple muscle groups at once, making it an efficient exercise for those who don't have much time to spare. While the burpee primarily targets the legs and core, incorporating a pushup with your burpee routine can help strengthen your chest, shoulders, and triceps.
To perform a standard burpee with pushup, start in a standing position with your feet shoulder-width apart. Lower yourself down into a squat position and place your hands on the ground in front of you. Kick your feet back into a plank position and perform one pushup. Bring your feet back to the squat position and jump up explosively while raising your arms overhead. Repeat this sequence for 10 reps.
A one minute upper body workout with burpees can include 10 burpees with a pushup, followed by a 10 second rest, and then repeating the sequence for a total of one minute. This quick but intense workout will target your upper body while also giving you the cardiovascular benefits of the burpee.
Combining Upper Body Workouts with Burpees
While adding pushups to your burpee routine is an excellent way to target your chest, shoulders, and triceps, there are other upper body workouts that can be combined with burpees as well.
Bicep curls: Hold dumbbells or resistance bands in each hand and perform bicep curls during the jumping portion of the burpee.
Overhead presses: Hold dumbbells or kettlebells at shoulder height during the jumping portion of the standard burpee. As you jump up, press the weights overhead.
Lateral raises: Hold light dumbbells or resistance bands in each hand and perform lateral raises during the jumping portion of the burpee.
Adding these upper body workouts to your burpee routine can increase the intensity of your workout and help you build muscle in your arms, chest, and shoulders. However, it's important to start with a weight that is manageable for you and gradually increase the weight as you get stronger.
Burpee Variations: Box Jump, Lateral Jump, Bosu Ball
Box Jump Burpees: Explosive Power from the Hips
Box jump burpees are a challenging variation of the classic burpee that requires more explosive power from the hips. To perform this movement, start in a standing position with your feet shoulder-width apart. Lower yourself into a squatting position and place your hands on the floor in front of you. Kick your feet back into a push-up position, then immediately bring them back to the squatting position. From there, explosively jump onto a box or platform in front of you.
The key to performing box jump burpees is to generate as much power as possible from your hips. This means using your glutes and hamstrings to drive yourself off the ground and onto the box. It's also important to make sure that you have enough space around you before attempting this movement, as it can be dangerous if you accidentally kick something or someone nearby.
Lateral Jump Burpees: Improving Agility and Coordination
Lateral jump burpees are another great variation that can help improve agility and coordination. To perform this movement, start in a standing position with your feet together. Lower yourself into a squatting position and place your hands on the floor in front of you. From there, jump sideways over an object or line on the ground before returning to the starting position.
One of the benefits of lateral jump burpees is that they require you to move laterally instead of just forward and backward like traditional burpees do. This can help improve your overall agility and coordination by forcing you to move in different directions quickly and efficiently.
Bosu Ball Burpees: Adding Instability and Engaging More Muscles
Bosu ball burpees are another variation that can add instability and engage more muscles than traditional burpees do. To perform this movement, start by placing a Bosu ball on the ground with its flat side facing up. Place your hands on either side of the ball and jump your feet back into a push-up position. From there, perform a push-up before jumping your feet back up to the Bosu ball and standing up.
The Bosu ball adds an element of instability to this movement, which can help engage more muscles in your core, legs, and shoulders. It also requires you to use more balance and coordination than traditional burpees do, making it a great variation for those looking to challenge themselves even further.
Perfect Exercise Mat for Learning How To Do Burpees
Varying Foot Width and Hand Positions
When performing any type of burpee variation, it's important to vary the width of your feet and hand positions in order to change the difficulty level of the movement. For example, placing your hands wider apart during the push-up portion can make it easier on your chest muscles while placing them closer together can make it harder. Similarly, widening or narrowing your foot stance can also affect how difficult the movement is overall.
It's important to remember that while burpee variations can be challenging and exciting additions to any workout routine, they also come with some risk. Make sure you have enough space around you before attempting any type of burpee variation, and switch positions carefully in order to avoid injury. With proper form and technique, however, these movements can help take your fitness routine to new heights.
Burpee with a Bosu Ball: Adding a Challenge
Adding a Bosu Ball to Your Burpee Routine: A Challenge Worth Taking
Bored with your regular burpee routine? Want to take it up a notch? Adding a Bosu ball can be just the challenge you need. Not only does it increase the difficulty level, but it also engages your core muscles even more. In this section, we will discuss how adding a Bosu ball to your burpee routine can help you achieve better balance and stability while building strength in your upper body.
Engage Your Core with the Bosu Ball
Placing the Bosu ball with the flat side down adds instability, which requires more balance and control during the exercise. This means that not only are you working on your lower body as you jump back into plank position, but you're also engaging your core muscles as you try to maintain balance on an unstable surface. The added challenge of balancing on an unstable surface forces your body to work harder, leading to greater muscle activation and improved overall fitness.
Add Dumbbells for Extra Upper Body Challenge
Holding dumbbells while performing a burpee with a Bosu ball adds an extra challenge to your upper body and helps build strength in your arms. As you perform each rep, focus on keeping your elbows close to your sides and squeezing through your biceps and triceps as you lift the weights up towards shoulder height. By incorporating dumbbells into this exercise, you'll not only improve upper body strength but also increase calorie burn.
Improve Balance and Stability with Plank Position
Incorporating a plank position on the Bosu ball before jumping back into a burpee is another way to improve balance and stability. Start by placing both hands on top of the Bosu ball in plank position for 10-15 seconds before jumping back into squat position for the burpee. This exercise helps train proprioception (the ability of our bodies to sense where they are in space) and balance. By improving your balance and stability, you'll be able to perform more advanced exercises with greater ease.
Full Body Workout with Burpees: Lower Body Focus
Lower Body Focus: Full Body Workout with Burpees
Squats, lunges, and deadlifts are all great exercises for building lower body strength. But have you ever considered adding burpees to your workout routine? Burpees are a full-body exercise that can provide an intense cardio and strength workout using just your own body weight. In this post, we'll focus on how to do burpees and engage the lower body muscles and provide a challenging workout.
Engaging Lower Body Muscles with Burpees
The squat position in burpees helps to activate and strengthen the lower body muscles. As you drop down into the squat position, your quads, hamstrings, and glutes are engaged. This is because the squat position requires you to push through your heels and use your leg muscles to lift yourself back up.
Perfect Exercise Mat for Learning How To Do Burpees
The plank position in burpees challenges the core muscles, including the abs and lower back. When you jump or step back into the plank position, you're engaging your core muscles to keep your body stable. This means that not only are you working on strengthening your legs but also developing a stronger core.
The explosive jump at the end of each rep works the calves and helps to increase overall lower body power. The jump requires you to push off from your toes, which activates your calf muscles. Jumping is a plyometric exercise that can help improve power output in other exercises like squats or deadlifts.
Proper Form for Injury Prevention
While learning how to do burpees can be a great addition to any workout routine, it's important to maintain proper form throughout each rep. Improper form can lead to injury or strain on joints.
To perform a proper burpee:
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Start standing with feet shoulder-width apart.
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Drop down into a squat position with hands on the floor.
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Jump or step back into plank position.
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Perform one push-up (optional).
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Jump or steps forward into squat position.
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Explosively jump up, reaching hands overhead.
Throughout the exercise, make sure to keep your feet shoulder-width apart and your knees in line with your toes. This will help prevent any strain on your knees or ankles. Keeping a neutral spine position can help prevent lower back pain.
Challenging Full-Body Workout
Adding burpees to your workout routine can provide a challenging full-body workout using just your own body weight. You can perform burpees as part of a circuit or as a standalone exercise. For example, you could perform 3 sets of 10 reps with a minute rest in between each set.
Burpees are also versatile and can be modified based on fitness level. If you're just starting out, you could try stepping back into plank position instead of jumping back. Or if you're looking for an extra challenge, you could add in a push-up after dropping into plank position.
How to Make Burpees Part of Your Regular Workout Routine
Start with a Small Number of Burpees and Gradually Increase the Reps as You Get Stronger
Burpees are one of the most effective full-body exercises that you can do. They work your arms, chest, core, glutes, and legs all at once. However, if you're new to how to do burpees or haven't done them in a while, it's important to start slowly and gradually increase the number of reps as you get stronger.
Begin by doing just a few burpees at a time. For example, try doing five burpees in a row and then take a break. Repeat this process three or four times during your workout session. As you get more comfortable with the exercise, add one or two more reps each week until you can do 10-15 burpees in a row without stopping.
Incorporate Burpees into a Full-Body Workout Routine for Maximum Benefits
To get the most out of your burpee workouts, it's important to incorporate them into a full-body workout routine. This will help ensure that you're working all of your major muscle groups and getting an overall cardiovascular workout.
One way to do this is to create circuits that include other exercises such as push-ups, squats, lunges, and planks. For example:
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Do 10 burpees
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Rest for 30 seconds
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Do 10 push-ups
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Rest for 30 seconds
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Do 10 squats
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Rest for 30 seconds
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Do 10 lunges (each leg)
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Rest for 30 seconds
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Hold plank for 30 seconds
Repeat this circuit three times through with minimal rest between exercises.
Perfect Exercise Mat for Learning How To Do Burpees
Mix Up Your Burpee Variations to Keep Your Workouts Challenging and Prevent Boredom
Doing the same type of burpee over and over again can quickly become boring and repetitive. To keep things interesting and challenging, mix up your burpee variations.
Some different types of burpees that you can try include:
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Burpee with a push up
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Burpee with a jump squat
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Burpee with a tuck jump
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Burpee with a side plank
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Burpee with a mountain climber
By incorporating different types of burpees into your workouts, you'll keep your body guessing and prevent yourself from hitting a plateau.
Consistency is Key - Aim to Do Burpees at Least 2-3 Times per Week to See Results
Like any exercise routine, consistency is key when it comes to seeing results. Aim to do burpees at least 2-3 times per week as part of your regular workout routine.
Not only will this help you build strength and endurance, but it will also help you burn calories and lose weight. Plus, the more often you do burpees, the easier they will become over time.
Frequently Asked Questions about Burpees
What muscles do burpees work?
Burpees are one of the most effective full-body exercises that target multiple muscle groups. They work on your chest, triceps, shoulders, core, glutes, and legs. The push-up motion in a burpee targets your chest and triceps while the jump works on your calves and quads. The squat thrust motion engages your core muscles and hip flexors.
Burpees also help to improve your cardiovascular fitness by increasing your heart rate and breathing rate. As you perform more repetitions of burpees, you will notice an increase in endurance and stamina.
How many calories do burpees burn?
Burpees are a high-intensity exercise that can burn a significant amount of calories in a short period. According to research, a person weighing 155 pounds can burn around 10-15 calories per minute doing burpees. This means that if you perform 10 reps of burpees within a minute, you could potentially burn up to 150 calories.
However, the number of calories burned during burpees depends on several factors such as weight, age, gender, intensity level, and duration of the workout.
Perfect Exercise Mat for Learning How To Do Burpees
Can burpees help with weight loss?
Yes! Learning how to do burpees can be an effective exercise for weight loss when combined with a healthy diet. Since they are high-intensity exercises that engage multiple muscle groups at once, they help to boost metabolism and burn more calories than traditional cardio exercises like jogging or cycling.
In addition to burning calories during the workout itself, performing regular sessions of burpees can also lead to increased muscle mass which further increases metabolism even at rest.
Are burpees suitable for beginners?
While burpees are an excellent exercise for building strength and endurance, they may not be suitable for everyone especially beginners who have never done them before. If you're new to exercising or have any underlying health conditions such as knee problems or lower back pain it's best to consult with a doctor or a fitness professional before attempting to learn how to do burpees.
If you're a beginner, it's recommended to start with modified versions of burpees such as step-back burpees or half-burpees. These variations are less intense and help to build up strength and endurance gradually.
How many burpees should I do per workout?
The number of burpees you should do per workout depends on your fitness level and goals. If you're a beginner, it's best to start with a lower number of repetitions such as 5-10 reps per set and gradually increase the number over time.
For intermediate to advanced level athletes, performing 20-30 reps per set can be an effective way to challenge yourself and improve endurance. However, it's important to listen to your body and avoid overtraining which can lead to injury or burnout.
How to Do Burpees: A Comprehensive Guide to Help You Get Started
Now that you have learned the proper form and instructions on how to do burpees, it's time to put them into practice. Remember that burpees are a full-body workout that can help you burn belly fat, increase your cardio fitness, and improve your overall health.
If you're new to how to do burpees, start with the basic version and gradually work your way up to more challenging variations. Use proper form and take breaks as needed. Don't be discouraged if you can't do many at first; with practice, you'll get stronger and more confident.
Perfect Exercise Mat for Learning How To Do Burpees
Incorporate burpees into your regular workout routine by doing sets of 10-15 reps or adding them as a finisher at the end of your workout. You can also mix things up by trying different variations or incorporating other exercises like push-ups or squats.
Remember to listen to your body and adjust the intensity as needed. With consistency and dedication, learning how to do burpees can become a fun and effective addition to your fitness routine.
So what are you waiting for? Grab a mat, lace up your shoes, and let's get started!
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