1: Start tall, finish tall. 🧍‍♂️

Begin each burpee standing proud and finish fully upright with hips and knees locked out.

This keeps reps honest and builds good movement habits from day one.

2: Brace before you drop. 🧠

3: Hands under shoulders. ✋

Place your hands directly under your shoulders when you hit the floor.

This keeps your shoulders stacked and reduces unnecessary strain on the joints.

4: Step back if needed. 🚶‍♂️

You don’t have to jump your feet back every time.

Stepping back maintains intensity while keeping things joint-friendly.

5: Strong plank, always. 🪵

Treat the floor position like a proper plank, not a rest.

A tight plank makes every burpee stronger and safer.

6: Elbows close on the push-up. 💪

If you’re doing a push-up, keep elbows tucked at roughly 30-45 degrees.

This protects your shoulders and builds better pressing strength.

7: Exhale on effort. 😮‍💨

Breathe out as you press up or jump.

Smart breathing keeps your heart rate under control as reps climb.

8: Jump soft, not loud. 🐾

Land quietly with knees slightly bent and heels kissing the floor.

Soft landings protect your joints and save energy over long sessions.

9: Feet wide is allowed. 🦶

Jump your feet wider on the return if mobility is limited.

This creates space for your hips and makes standing up easier.

10: Chest leads the rise. 📈

Drive your chest up first as you stand.

This helps maintain a neutral spine and avoids rounding.

11: No worming off the floor. 🐛

Press up as one solid unit, not chest-first then hips.

Cleaner reps equal stronger cores and happier backs.

12: Jump with intent. 🚀

Even if the jump is small, make it purposeful.

Explosive intent keeps power high even when fatigue creeps in.

13: Eyes forward, not down. 👀

Look ahead as you stand and jump.

A neutral head position improves balance and posture.

14: Break reps early. ⏸️

Short pauses before form breaks beat ugly continuous reps.

Consistency wins challenges, not burnout.

15: Slow down the descent. 🐢

Control the way you drop to the floor.

A calmer descent saves energy and protects shoulders and wrists.

16: Wrists warm up first. 🔄

Spend a minute mobilising wrists before starting.

Happy wrists mean smoother floor transitions all month long.

17: Hips back, not knees first. 🪑

Hinge at the hips before bending the knees.

This loads the glutes and spares the lower back.

18: Own the bottom position. 📍

Pause briefly on the floor now and then.

Confidence at the bottom builds control and resilience.

19: Consistency beats speed. ⏱️

Aim for steady, repeatable reps rather than sprinting early.

A sustainable pace always wins.

20: Arms help you jump. 🙌

Swing your arms naturally as you explode upwards.

Free power is still power.

21: Modify without guilt. 🤝

Step-backs, incline burpees, or no jump are all valid.

The goal is daily movement, not heroics.

22: Reset between reps. 🔄

Stand tall and breathe before each rep.

Micro-resets improve quality and endurance.

23: Glutes on the stand. 🍑

Squeeze the glutes lightly at the top.

This supports hip extension and protects the lower back.

24: Stay relaxed upstairs. 😌

Avoid shrugging your shoulders during the jump.

Tension wastes energy you’ll need later.

25: Treat every rep the same. 📏

Rep one should look like rep one hundred.

Consistency is the real flex.

26: Use rhythm, not rush. 🎵

Find a natural cadence and stick to it.

Flow beats frantic every time.

27: Finish strong, not sloppy. 🏁

When fatigue hits, focus harder on technique.

Your last reps matter the most.

28: Be proud, you did this. 🏆

Stand tall on the final rep and take a breath.

Showing up every day is the real win.