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Week OFF challenge!

May 11, 2011

BURPEES …. BURPEES …. BURPEES!

A few minutes of Burpee conditioning will quickly convince you that your own natural bodyweight provides plenty of resistance for an ass-kicking workout that blasts your stamina and fat loss through the roof.

First, let’s get started by discussing the specifics of a Burpee.

Burpees will condition your entire body. This exercise will develop strength, explosive power, and anaerobic endurance.

  •  Forget about all the gimmicks and enter the world of burpee conditioning!!!

If you find yourself lost and confused with your strength and conditioning work, I have one exercise that will crank up the intensity, (RIGHT LADIES)!and won’t cost you a dollar. Let’s forget about all the “ancient” breathing systems and latest fitness devices.

A few minutes of Burpee conditioning will quickly convince you that your own natural bodyweight provides plenty of resistance for an ass-kicking workout that blasts your stamina and fat loss through the roof.

First, let’s get started by discussing the specifics of a Burpee. Burpees will condition your entire body. This exercise will develop strength, explosive power, and anaerobic endurance.

To perform a Burpee:

  • Begin in a squat position with hands on the floor in front of you.
  • Kick your feet back to a pushup position*.
  • Immediately return your feet to the squat position.
  • Leap up as high as possible from the squat position.
  • Repeat, moving as fast as possible. You should maintain a fast pace for this exercise. Strive for maximum height with each jump. Most athletes will average between 12 and 15 repetitions per 30 seconds.

* Notice how I highlighted Step 2. You can increase the intensity of the Burpee by altering this step. If you prefer the easy way out, you will maintain straight arms as you kick your feet back. You will end in the upright position of a pushup (arms fully extended). You would then continue by returning your feet to the squat position, and conclude with an explosive jump into the air. If you really want to crank up the intensity, you will… Do a full drop to the ground!


Add A Pushup To The Burpee

This “variation” is the ONLY way that I perform Burpees. 🙂

To perform a Burpee with a pushup:

  • Begin in a squat position with hands on the floor in front of you.
  • Kick your feet back, while simultaneously lowering yourself into the bottom portion of a pushup. Your arms will not be extended.
  • Immediately return your feet to the squat position, while simultaneously pushing “up” with your arms. You will perform a pushup as you return your feet to the squat position.
  •  Leap up as high as possible from the squat position. Repeat, moving as fast as possible.

Love em OR Hate em! 🙂

The week started on Sunday for the fitters but anyone can start this one anytime!

  • Start the day with 5 FULL Burpees
  • Everyday add on 5 extra Burpees
  • the fitters are going to Monday the 16th wich will bring them to 45 Burpees
  • You can do this for 10-20days!!
  • Challenge yourself and your family and friends 🙂
  • Then challenge your time, how long does it take you to do x amount of Burpees and beat the time!
  • have fun 🙂
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