====== Burpees ======

===== Burpee standard =====
  * [[http://www.bodybuilding.com/fun/rossboxing2.htm | Ross Enamait explains how to execute burpees properly]]

===== Burpee variations =====
  * [[http://www.artofmanliness.com/2010/01/27/the-burpee-the-one-exercise-to-rule-them-all/ | The Burpee: The One Exercise to Rule Them All]] by BRETT & KATE MCKAY on JANUARY 27, 2010
    * ** X can be 1 or 2 **
    * start in standing position, squat, 
    * thrust feet out to front leaning rest position (pushup position),
    * do x pushups,
    * return to squat,
    * leap up,
    * do x side straddle hops (jumping jacks),
    * repeat.
=== quad-hop burpees ===
    * It’s similar to a burpee with pushup, only you push up with all four limbs, both knees and elbows bent.

=== Box Jump Burpees ===
  * It’s what it sounds like. Instead of jumping in the air at the end of the rep, you leap up onto a 24″ box (add height to increase the fun).

=== Weighted Burpees ===
  * Perform burpees using dumbells. Instead of jumping at the end, complete a shoulder press. This also allows your pushups (which ideally are “chest and thighs touch floor” deep) to go deeper.

=== Muscleup Burpees ===
  *  It’s essentially a burpee pullup, only instead of a bar, you use rings… and instead of pulling your chin to your hands, you pull up all the way into a dip, and finish upright with your hands at your waist (search youtube for muscle ups to see what I mean).

=== Walkout Burpee ===
  * [[http://www.shape.com/fitness/workouts/three-ways-ramp-your-burpees | Three Ways to Ramp Up Your Burpees]]
    * Beginner: Walk out
      * Start standing, bend your knees and bring your hands to the floor just in front of your feet.
      * Walk your hands out into a plank position, 
      * walk yourself back to a low squat and stand up.
    * Intermediate: Push-ups and Plyometrics
      * Adding a push-up at the bottom of the move 
      * jump at the top increases the difficulty level and your heart rate.
    * Advanced: Add weights
      * Replacing the jump squat with a weighted overhead press adds an extra challenge to the arms and core. 
      * Use five- to 10-pound weight for the exercise.
      * Place dumbbells by your feet.
      * Squat down bringing hands in front of your feet,
      * jump your legs into plank position.
      * Do a push-up.
      * Jump your feet forward to your hands returning to a deep squat position.
      * Grab your weights and stand up while pressing weight overhead.
      * Engage your abs to keep torso aligned.
      * Bring the weights back down by your feet as you prepare to walk out again.

=== Burpee with kicks & punches ===

  * after you jump up, throw in a few roundhouse kicks or a few left and right hooks. 

=== Burpee with knee raises ===
  * start standing position,
  * full jump knee raise to chest,
  * from standing down to floor
  * press up
  * squat
  * stand up do knee raise to chest 

=== navy seal burpee ===
  *  do push ups with knee raise after the push up alternate sides.
  *  Do this between the standard burpee while your in push up position.
  *  add a star jump [star jump= giant in air jumpin jack] to finish the burpee.

=== “8-count pushup” ===

  1: Standing position to squat.
  2. Kick feet back to the pushup position.
  3-6. Do 2 pushups.
  7. Return to the squat position.
  8. Stand.

  * steps for the 8 count body builders

  1-Stand, feet together, arms at your side
  2-Drop to a squat, hands on the floor
  3-Kick your feet back (push-up position)
  4-Perform 1 pushup
  5-Kick your feet out and spread them as wide as possible
  6-Return to push-up position
  7-Return to squat position
  8- JUMP!

=== Burpee with Spinal Rock ===
  * [[http://www.youtube.com/watch?v=k82nCd3fv8Q | Spinal Rock to Deck Squat to Burpee with Pushup]]

== Burpee with ab workout ==
  * more dimension to the abs is this:
    * when you land from your jump, instead of going back down for your leg extension and push-up, roll onto your back and do a “heels to the heavens” crunch.
    * Meaning, roll onto your back and thrust your heels up as high as you can,
    * lifting your lower back off the ground until you are on your shoulders.
    * You keep your arms flat on the ground to stabilize.
    * This requires a lot of ab muscle to do repeatedly.
    * After doing “heels to the heavens,” you roll back down onto your feet,
    * stand up completely
    * THEN go down into your thrust and push-up. 
    * Come back up, jump, roll onto your back, etc.

===== Burpees with Dumbells =====
  * Go into the pushup position holding dumbells,
  * do a pushup,
  * do a renegade row with each arm (pull the dumbell to chestheight while rotating your torso as little as possibly.)
  * stand, 
  * clean the dumbbells and press them. 
  * Repeat until you puke.

===== High knees with floor touch =====
  * [[http://www.youtube.com/watch?v=89x6wizMn5M | Nick Holt Fitness Fat Burning Workout: High Knees & Wide Stance]]