Burpees

• Ross Enamait explains how to execute burpees properly

• 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.

• It’s similar to a burpee with pushup, only you push up with all four limbs, both knees and elbows bent.

• 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).

• 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.

• 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).

• 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.

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

• start standing position,
• full jump knee raise to chest,
• from standing down to floor
• press up
• squat
• stand up do knee raise to chest

• 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.

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!

• Spinal Rock to Deck Squat to Burpee with Pushup

• 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.

• 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.

• Nick Holt Fitness Fat Burning Workout: High Knees & Wide Stance