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The Burpee exercise:
Stand straight, feet at shoulder width. Go down to a squat position very quickly. As soon as you reach the squat position, quickly thrust out your legs and bring your arms down so you’re in a pushup position. Do a pushup. Quickly bring your legs back in and get back into the squat position. Jump as high as you can, and once you land, get back into a squat position and repeat the steps above.