Workout of the Week: The Burpee Challenger

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Who’s up for another round of burpees?

Today’s full body workout includes the chest press, arm waves, renegade rows, and more, but there’s a catch. Every single station ends with a set of burpees!

There’s a reason why personal trainers love burpees. They’re basically push-ups and plyometrics mixed together, so you’ll feel the burn and tone your muscles. Translation: They’re a really good workout!

This is another one of our signature 4 station rotation workouts. If you want workouts just like this one, our locations have plenty to offer you! Click here to find a Fit Body near you.

Are you ready for this burpee challenge? If you’re down, then let’s get started.

 

Warm Up

High Knees

Walk-Outs/Inchworms

Mountain Climbers

Crunches

 

Time: 2 minutes

Repeat: 2x

Transition Time: 30 seconds

Time at End of Warm Up: 2:30

 

Suspension Station

Primary Movement: Chest Press

Secondary Movement: Plank Opposite Knee -> Elbow + Push-Up

 

Time: 2 minutes, 30 seconds

Repeat: 3x

Transition Time: 30 seconds

Time at End of Station: 5:30

 

Burpees

 

Time: 25 seconds

Repeat: 1x

Transition Time: 5 seconds

Time at End of Station: 6:00

 

Rope Station

Primary Movement: Alternating Arm Waves

Secondary Movement: Push-Up + 3 Plank Jacks

 

Time: 2 minutes, 30 seconds

Repeat: 3x

Transition Time: 30 seconds

Time at End of Station: 9:00

 

Burpees

 

Time: 25 seconds

Repeat: 1x

Transition Time: 5 seconds

Time at End of Station: 9:30

 

Plyo Station

Primary Movement: Alternating Step-Ups

Secondary Movement: Spidermans

 

 

Time: 2 minutes, 30 seconds

Repeat: 3x

Transition Time: 30 seconds

Time at End of Station: 12:30

 

Burpees

 

Time: 25 seconds

Repeat: 1x

Transition Time: 5 seconds

Time at End of Station: 13:00

 

Free Weight Station

Primary Movement: Renegade Row + Push-Up

Secondary Movement: Squat + Side Kicks (Alternate)

 

Time: 2 minutes, 30 seconds

Repeat: 3x

Transition Time: 30 seconds

Time at End of Station: 16:00

 

Burpees

 

Time: 25 seconds

Repeat: 1x

Transition Time: 5 seconds

Time at End of Workout: 16:30

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