If you haven’t had the pleasure of meeting Burpee, allow me to introduce you!
Burpee is a full body workout that is best for strength training and aerobic exercise. Here’s how it works!
- Begin in a standing position
- Drop into a squat position
- Kick your feet back to a push up position
- Immediately bounce your feet back to a squat position
- Jump up as high as possible with your hands in the air and repeat the steps
They may get a bad rep for being difficult, but the results they give you definitely put them at the top of the list for effective workouts!
Now that you’ve been acquainted, let’s get this exercise started!
Warm Up
Wall Sits – place your back against the wall and squat down like you’re sitting in a chair. Hold that position while raising your arms up and down over your head.
Downward Dog to Cobra – from downward dog, bring your pelvis to the floor and lift your chest up to the ceiling.
Plank Jacks – while in the push up stance, kick both of you legs out to the sides like you would a jumping jack and bring them back together. Repeat.
Leg Lifts – lie on your back, place your palms down at your sides, and lift your legs up and down together (keeping your knees locked)
Time: 30 seconds
Repeat: 2x
Transition Time: 40 seconds
Time at End of Warm Up: 4:40
Station #1
5 Burpee Knee to Elbow – When you get to the push up stance, bring one knee to your elbow and then alternate to the other knee before jumping up.
10 Curtsy Lunge – step your right leg behind the left so your thighs cross, then bend your knees into a curtsy position. Alternate by putting your left leg behind your right.
+
10 Squat – stand with your head facing forward and your legs shoulder width apart. Squat down like you’re sitting in a chair
15 Dumbbells Bent Over Row – Stand with your legs shoulder width apart and slightly bent, one dumbbell in each hand. Keep your back straight and lean forward. Bring both weights up in an arm curl, keeping your head up.
Time: 3 minutes
Repeat: 3x
Transition Time: 1 minute
Time at End of Station: 16:40
