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Burpies are an excellent form of cardiovascular endurance training. Burpies are a series of exercises that are performed in a continuous fashion - one after another - for 30 to 60 minutes. There are endless variations of burpies. The most basic form goes like this: start with 50 [jumping jacks] to get the blood flowing, and then while standing with your feet shoulder-width apart, you bend your legs out behind you. You will (hopefully) land in the push-up position [on the floor]. If you don't land in the push-up position, you have done a face plant into the concrete. If so, this is not the correct form. From the push-up position do five push-ups and then in one swift motion you draw both legs forward, planting your feet in [the original] shoulder-width position, and stand up. You have just done one burpie. The entire process should be one smooth motion from [start to finish]. Burpies can be done alone, with a partner or with a large group of people like you've seen on the prison documentaries. If you are doing them by yourself, run in place for three seconds between repetitions. They are usually done with a partner, then while you are doing a burpie, your partner runs in place, and vice versa.

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