The burpee standards are as follows:

1. Hold your arms up infront of you - this will help keep your chest up.

2. Raise your heels so that you are on the balls of your feet.

3. Squat down as low as you can, whilst keeping your chest and arms up.

4. Plant the hands firmly on the floor between your knees and under your shoulders.

5. Spring back into a strong plank position - a straight line from heel to head.

6. Jump the feet forward to the previous position, knees either side of the elbows.

7. Take the hands from the floor and bring them up again with the chest, creating a more upright posture.

8. Squat up into a tall position and drop the heels to the floor.