“Fall In Love With Burpees” 30-Day Challenge

 

BURPEE HOW-TO INSTRUCTIONS

Let’s make sure your form is as fabulous as you are!

STEP OUT BURPEE
1. Start standing — feet hip-width apart.
2. Bend legs and squat down placing hands on the ground just slightly in front of you just outside of your feet.
3. Step each leg back, one at a time to a plank position — keep core engaged.
4. Step feet back, one at a time, come to slight squat position and stand up.  REPEAT per above!

BURPEE
1. Bend over or come down to a squat while placing your hands on the floor in front of you, just outside of your feet.
2. Jump both feet back so that you’re now in plank position.
3. Drop to a push-up  — chest should touch the floor. You can also drop to your knees here making the push up a little easier.
4. Push up to return to plank position.
5. Explosively jump into the air, reaching your arms straight overhead. REPEAT per above!

PUSH UP BURPEE — see demo video here

1. Bend over or come down to a squat while placing your hands on the floor in front of you, just outside of your feet.
2. Jump both feet back so that you’re now in plank position.
3. Drop to a push-up  — chest should touch the floor. You can also drop to your knees here making the push up a little easier.  Do a full push-up and then ….
4. Push up to return to plank position.
5. Explosively jump into the air, reaching your arms straight overhead. REPEAT per above!

MOUNTAIN CLIMBER BURPEE – see demo video here

1. Bend over or come down to a squat while placing your hands on the floor in front of you, just outside of your feet.
2. Jump both feet back so that you’re now in plank position.
3. Perform mountain climbers by rapidly alternating between bringing one knee up under your chest while keeping the other leg extended. Switch legs four times total and be sure to keep your hips down and your back straight. Your core should be engaged.
4. Return to plank position.
5. Explosively jump into the air, reaching your arms straight overhead. REPEAT per above!

KNEE TO ELBOW BURPEE – see demo video here

1. Bend over or come down to a squat while placing your hands on the floor in front of you, just outside of your feet.
2. Jump both feet back so that you’re now in plank position.
3. Perform “knee to elbows” by rapidly alternating between bringing one knee up under your chest and touching opposite elbow while keeping the other leg extended. Switch legs four times total and be sure to keep your hips down and your back straight. Your core should be engaged.
4. Return to plank position.
5. Explosively jump into the air, reaching your arms straight overhead. REPEAT per above.

PLANK ROW (PR) BURPEE:
1. Start in a standing position with two medium weight (5-10 lbs) dumbbells by your feet.
2. Lean down and grip the dumbbells as you hop both feet behind you.
3. Now you’re in a plank position, keep your core tight and row one arm up at a time. Make sure your elbows stay close to your body.
4. Perform 2 rows per arm.
5. Hop your feet back in and stand up with a small jump. Repeat.

SQUAT BURPEE:
1. Start in a standing position and squat down, making sure your knees do not go over your toes.
2. From the squat position, bring your hands to the floor in front of you and hop both feet out simultaneously.
3. Hop your feet in and come back to the squat position.
4. Stay low in the squat for 3 seconds, and then repeat the rest of the burpee.
The challenge of this move is to not allow yourself to come back up in a standing position.  Repeat.

BUNNY HOP:
1. Start in a standing position and put your hands on the floor in front of you and hop both feet out together.
2. Now you’re in a high plank position.  From there you’ll hop both feet towards your right arm, and then back out straight, then over to your left arm. Repeat for a total of two hops to each side.
Keep your core tight throughout the movements; this burpee will work your oblique’s.

WALKING PLANK BURPEE:
1. Start in a standing position and put your hands on the floor in front of you and hop both feet out together.
2. Now you’re in a high plank position. From there you want to come down to your elbows one at a time. Keep your core tight.
3. Now you’re in a low plank, meaning you’re supporting your body on your forearms.
4. One arm at a time, push yourself back up into a high plank.
Repeat twice. Then hop you’re feet back in and stand up with a small jump.

MEDICINE BALL (MED BALL) BURPEE:
1. Find a light to medium weight med ball, about 4-10 lbs.
2. While holding the ball, start in a standing position and toss the ball in the air above your head.
3. Catch the ball and throw it on the floor in front of you.
4. Balance your hands on the ball, and hop both feet out.
5. Now you’re in a high plank with your hands on the med ball. Keep your core tight.
Hop both feet in together, and come to a standing position while holding the ball.

ONE LEGGED BURPEE:
1. Start in a standing position and put your hands on the floor in front of you and hop both feet out together.
2. Now you’re in a high plank position. Raise one leg up, and hop out with the other leg.
3. Hop back in with that same leg, set the raised leg down and stand up with a small hop.
Repeat the burpee with the opposite leg.

BURPEE JACK:
1. Start in a standing position and put your hands on the floor in front of you and hop both feet out together.
2. Now you’re in a high plank position. Jump both feet out like a jumping jack. Hop your feet back in together, hop your feet in, and then stand up and jump.

TUCK JUMP BURPEES:
1. Start in a standing position and put your hands on the floor in front of you and hop both feet out together.
2. Now you’re in a high plank position. Hop your feet out and back in, stand up quickly.
Now jump, tucking your legs up.

BOX JUMP BURPEES:
1. Start in a standing position with a wooden box in front of you, now put your hands on the floor in front of you and hop both feet out together.
2. Now you’re in a high plank position. Hop your feet out and back in, stand up quickly.
Jump up on the box with both feet at the same time.
*Modification: Step up onto the box
Jump, or step, off the box.