Habitude Fitness

Burpees!

I feel like you probably do about burpees. I hate them. But…I love them too! Why? Because burpees work your entire body, they are a strength and cardio workout in one, you can do them anywhere and don’t need a lot of room, and they are the perfect tool to whip any person into shape, no matter where they are starting from!
DSC_1649-2200639057-O

DSC_1718-2200639614-O

DSC_1647-2200638908-O

How to properly do a traditional burpee:
Stand straight, then lower into a squat position with your hands on the floor in front of you.
Kick your feet back into a plank position and immediately drop your chest to the floor as you would for a push-up.
Lower your entire chest and body down to the floor.
Press through your arms and legs to raise the chest.
Jump your feet back to the squat position as fast as possible while hands leave the floor.
Jump up into the air as high as you can, arms up overhead.
Add a little clap to have some fun!

I have many regressions for people if they are just starting off incorporating burpees into their routines:
Regression 1:
Squat as low as you can, dropping your butt back and down, making sure the knees do not go over the toes.
Take your hands to the floor as you perform you squat.
As you rise up from your squat lift up onto your toes, and bring your arms overhead.
You can add a little clap here as well!
Remember, you are still getting a killer workout without jumping into the plank and push-up position. By getting low (in the squat) and getting high (on your toes and arms up), you are using your entire body. Moving quickly through this drill will undoubtedly get your heart rate up for some cardio burn as well!

Regression 2:
Once your hands come down to the ground, instead of jumping the feet back into a plank position, walk your feet back one leg at a time.
Lower the knees down to the ground and allow the chest to lower and touch the ground.
Push through the arms, core, and legs to raise the chest up.
Come up onto your toes, lifting the knees off of the floor.
Step the feet back in toward the hands one foot at a time.
Rise up from the low squatting positing.
No jumping, raise the hands over head.
Clap if you want!

If you are an old pro at burpees, feel free to add push-ups, tuck jumps, pulls, jacks, or try with one arm! Keep it spicy and keep it challenging!

DSC_5089-2-3089551611-OI am always up for a challenge, and I am feeling a burpee challenge coming on! Shall we say, a 100 Burpee Challenge?!

Week 1:
Perform 10 burpees at the end of every workout session you have this week! Remember to modify if you need to. Make it work for you and keep at it. Stop, drop, and burpee! Check in by tagging me in your posts, message me, or tweet me!

Feeling strong and inspired? Try this insane burpee/cardio workout especially programmed for Habitude Fitness Followers!

Have fun!

Your Trainer,

Cassie

Loading

This one is going to count!!! Burpees and sprints! Take rests whenever you need to, but push HARD while you are working! Come on…you can do this! #fitness #exercise #burpees #cardio #burnfat #stronger #lean #fitnesspyramid #goodhabits #habitudefitness #HIIT #run #runner #quickworkout #neverskipamonday #eatcleantrainmean #body #weightloss #nogymrequired

View on Instagram

Related Articles