1. Starting Position:
- Stand up straight with your feet shoulder-width apart and arms at your sides.
2. Squat Down:
- Bend your knees and lower your body into a squat position. Keep your back straight and your chest up.
3. Place Hands on the Ground:
- Put your hands on the floor in front of you, shoulder-width apart.
4. Jump Back:
- Jump your feet back so that you end up in a plank position. Ensure your body is in a straight line from your head to your heels.
5. Perform a Push-Up (Optional):
- If you want to increase intensity, lower your body to the ground in a push-up and then press back up.
6. Jump Forward:
- Jump your feet back towards your hands to return to the squat position.
7. Explosive Jump:
- From the squat position, jump up explosively, reaching your arms overhead.
8. Two Star Jumps:
- As you land from your jump, immediately jump again while spreading your legs and arms out to the sides like a star.
- Land softly, then jump again to perform a second star jump.
9. Return to Start:
- After the second star jump, land softly and return to the squat position to start the next repetition.
10. Repetition:
- Continue performing the burpee followed by two star jumps for the desired number of repetitions.
Tips:
- Keep your core engaged throughout the exercise for stability.
- Make sure your landings are soft to reduce impact on your joints.
- Start slowly to master the form before increasing speed or intensity.
