The Burpee is one of my favorite exercises because it is a whole body exercise that can help you in your strength training and cardiovascular training. There are five steps to the Burpee:
1. Begin in a standing position.
2. Drop into a squat position with your hands on the ground. (pictured to the left)
1. Begin in a standing position.
2. Drop into a squat position with your hands on the ground. (pictured to the left)
3. Kick your feet back while lowering yourself with a pushup. (pictured to the left)
4. Return your feet to the squat position while straightening your arms.
5. Leap up as high as possible from the squat position with your arms overhead (pictured to the left)
Try doing 3 sets of 5 -10 at the beginning of your workout.
There are many variations to the Burpee too. For a little less challenge eliminate the jump at the end or remove the pushup or substitute a push-up from the knees. Need more of a challenge? Jump forward as if doing a long jump instead of jumping upward at the end of each repetition or try a “tuck-jump” where you pull your knees in to your chest at the height of the jump. You can also choose to jump over or onto a box for a “Box jump Burpee.” For you high fliers you can do the Burpee under a pull up bar, at the end of the Burpee you jump up, grab the bar and do a pull up.
5. Leap up as high as possible from the squat position with your arms overhead (pictured to the left)
Try doing 3 sets of 5 -10 at the beginning of your workout.
There are many variations to the Burpee too. For a little less challenge eliminate the jump at the end or remove the pushup or substitute a push-up from the knees. Need more of a challenge? Jump forward as if doing a long jump instead of jumping upward at the end of each repetition or try a “tuck-jump” where you pull your knees in to your chest at the height of the jump. You can also choose to jump over or onto a box for a “Box jump Burpee.” For you high fliers you can do the Burpee under a pull up bar, at the end of the Burpee you jump up, grab the bar and do a pull up.
RSS Feed
