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7 Burpee Variations for Strengthening Body in 30 Days

We love to hate burpees, but if you stick to this 30-day challenge, you'll feel stronger, tighter, and more toned by the end of the month

30-Day Burpee Challenge

You’ll strengthen your whole body with seven burpee variations—one of which you’ll do each day of the week in 30 days.


Nail the Basic Burpee

A. Stand with feet shoulder-width apart, arms at sides. Push hips back, bend knees, then squat

B. Shift weight onto hands, jump feet back to land on balls of the feet in a plank position, worming chest down to ground.

C. Press off hands, lift chest and jump feet back up to land outside of hands.

D. Reach arms overhead and jump up into the air.


Mondays: Burpee Kick-Outs

A.Stand with feet shoulder-width apart, then squat down

B.place hands on the ground and jump feet back into a high plank.

C.Lift left leg and cross it under the body, lift the right arm and bend it to tap the right shoulder. Keep leg hovering an inch off the ground.

D.Extend the left leg back and place toes on the ground. Repeat on the other side.

E.Press off hands, lift chest and jump feet back up to land just outside of hands.

F.Stand up, reach arms overhead and jump up into the air. That’s one rep.


Tuesdays: One-Legged Burpees

A.Stand with feet shoulder-width apart. Lift up right foot off the ground.

B.Jump down into a one-legged plank, shoulders over hands, glutes squeezed, abs engaged, and worm chest down to ground.

C. Press palms into the ground, use one leg, jump left foot up toward hands.

D. Stand up, reach arms overhead and jump up into the air. That’s one rep.


Wednesdays: Burpee Broad Jumps

A. Stand with feet shoulder-width apart.

B. Squat down, place hands on the ground, jump legs back and worm chest down to ground.

 

C. Press off hands, lift chest and jump feet back up to land just outside of hands.

D. Sit back into a squat.

E. swing the arms back, then jump forward, using arms for momentum, as far as you can. That’s one rep


Thursdays: Burpee Roll-Backs

A. Stand with feet shoulder-width apart.

B. Squat down, place hands on the ground, jump legs back and worm chest down to ground.

C. Press off hands, lift chest and jump feet back up to land just outside of hands.

D. Stand up, reach arms overhead and jump up into the air.

E. Sit back into a squat and lower all the way down until butt touches the ground

F. Continue to roll back onto shoulders.

G. use the momentum to rock back up to stand in one fluid motion.

H. Finish with another hop. That’s one rep.


Fridays: Lateral Jump Burpees

A. Stand with feet shoulder-width apart.

B. Squat down

C. Place hands on the ground, jump legs back and worm chest down to ground.

D. Press off hands, lift chest and jump feet back up to land just outside of hands.

E. Sit back into a squat, swing the arms back, then jump to the left.

F. Immediately perform another burpee then jump to the right. That’s one rep.


Saturdays: Burpee Mountain Climbers

A. Stand with feet shoulder-width apart,

B. Squat down, place hands on the ground and jump feet back into a high plank.

C. Right knee to right elbow

D. Then left knee to left elbow.

E. Press off hands, lift chest and jump feet back up to land just outside of hands.

F. Stand up, reach arms overhead and jump up into the air. That’s one rep.


Sundays: Spider Push-Up Burpees

A. Stand with feet shoulder-width apart,

B. Then squat down, place hands on the ground and jump feet back into a high plank.

C. Lift right leg, reach right knee to right elbow as you perform a push-up. Extend the right leg back, place toes on the ground. Repeat on the other side.
 

D. Pressing off hands, lift chest and jump feet back up to land just outside of hands.



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