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exercise_demos:burpees [2014/10/03 20:08] (current)
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 +====== 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]]
exercise_demos/burpees.txt · Last modified: 2014/10/03 20:08 by gunn
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