Sunday, February 22, 2015

Burpee

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Burpees: This is one of the most challenging exercises, because it wipes you out after only a couple reps! Hang in there, though – the benefits are worth it! For more information on how to do a burpee, click here.
  • Beginner: 3 sets of 10 (without the push up – see below)
  • Advanced: 3 sets of 15 (for an added challenge, add a push up when you have jumped your feet back to push up position)
  • Why? This move does it all, plus it will get your heart rate up for a great cardio session!
Move Targets: Total body
Step-By-Step:

Step 1: Stand with your feet hip-width apart and your hands tucked behind your head with elbows out.


Burpee-with-Jump-Lunges_RESIZED-1
Step 2: Start with a quick jump then push your hips back, bend your knees and drop down, placing your hands on the floor in front of you.
Burpee-with-Jump-Lunges_RESIZED-2
Step 3: Kick your legs backward so that you’re now in a push up position.
Burpee-with-Jump-Lunges_RESIZED-3
Step 4: Quickly reverse the movement to return to the starting position by bringing your feet back into your hands.
Burpee-with-Jump-Lunges_RESIZED-2
Step 5: Push through your feet and jump up to the start position. That’s one rep.
 
Burpee-with-Jump-Lunges_RESIZED-1

Modification (Beginner): Do not jump up into starting position, and rather than hopping back with both feet, step back one foot at a time.

Modification (Advanced): Once in push up position (step 3), lower your body until your chest nearly touches the floor. As you lower, tuck your elbows close to your body so your upper arms form a 45-degree angle when lowered. Pause, and then push back up. Continue with remaining steps.
 

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