Burpee Madness!

Posted: April 4, 2012 | Author: | Filed under: Home workout | Tags: , , , , , | Leave a comment »

plank

Burpees are a great exercise to workout your whole body. They get your heart rate up, they work out your core, legs, arms, all of it.

As an explanation, the basic burpee goes like this: Stand, squat down, then jump out into a plank. Jump your feet back into a squat, then stand. This is the basic burpee. But there are so many variations on the burpee that are great too. Understanding the basic burpee will help you with the variations I do in this workout:
burpee

 

12 minutes, 12 rounds, 3 times through 4 exercises. 10 seconds off, 50 seconds of pushing your hardest. This one will get you sweating!

Dumbbell pushup burpee with jump 8 / 6 / 5.5

Burpee Step up 9 / 8.5 / 7

Divebomber burpee 6 / 5 / 5

Side burpee 12 / 13 / 12

 

First exercise is a dumbbell pushup burpee with a jump:

So, squat down and jump out into a plank with small dumbbells in your hands. Do a pushup, then jump back into a squat. From there, jump up. That’s one rep.
dumbbellpushupburpeewithjump
Second exercise is burpee step up:

Do the regular basic burpee (squat, plank, squat) shown above, then put one foot onto the seat of the chair and lift the other leg’s knee up to your chest. This is one rep. On the next rep, step up with your other leg. Please be careful with the chair not to hit your head on it when you are doing your burpees, and to keep it on something that won’t let it slip. I kept mine on the end of the yoga mat to make sure it wouldn’t slip on my hardwood floors.
stepup

Third exercise is a divebomber, or yoga burpee.

Squat, jump out into the beginning of the divebomber or downward dog position, with butt in the air, head down. Swoop head up and butt down, then go back to the beginning position. Jump legs to squat and stand. One rep. You are essentially replacing the plank with a divebomber in the basic burpee.
divebomber

Fourth exercise is a side burpee.

Squat down with your hands to one side of you, and then jump your legs out to the other side to jump out into a side plank. Jump legs back into a squat and stand. One rep. Next rep jump out to the other side.
sideburpee

You might notice that I was watching Torchwood on Netflix Instant on the TV :) . Super nerd.

I think I honestly like Torchwood better in gritty gray Cardiff. But a sunny Cali Torchwood is better than no Torchwood.

Anyway, disclaimer, do these workouts at your own risk, ask your doctor, etc etc.