BurpeesBurpees are callisthenic exercises. They are performed without weights or equipment. Your body becomes the resistance. This exercise will increase body strength and flexibility and explosiveness. Repeated motions done over a period of time build muscle endurance. The burpee workout also improves your cardio-vascular fitness. How to Execute a Burpee1. Start by standing or jogging in place.2. Lower body in a squat motion until knees are at right angle 3. Place palms on ground at shoulder width and spring feet out to a push up position. 4. Do one push up 5. Quickly jump feet forward to a squatting position, like a squat thrust. 6. Jump high, straight up... Raise hands above head(all in one smooth motion). 7. Land on the balls of your feet. Feet together. 8. Drop to a squat position in a controlled manner. 9. Spring back to a push up position. 10. Repeat, repeat, repeat...
With plenty of practice you should be able to make the movement fluid and smooth, without pauses.
VariationsAdding a sit up at the beginning Bring knees to chest during the jump Adding a loud shout to help build endurance Using weights such as kettlebells or weighted vests Warning:Never hold your breath while exercising. Breath forcefully throughout the workout.During steps 3 and 9 don't let your hips drop low because this could hyperextend your lower back. 100 Burpee ChallengeA popular conditioning routine is the "100 Burpee Challenge". Time yourself doing 100 burpees. Include the full push up, squat-thrust and jump. If you can do 100 in less than ten minutes you have a good level of conditioning.The idea is to lower your time and increase your overall level of conditioning. Some athletes are now even beating the 5-minute mark. This woman adds a challenging platform jump to her burpee exercise.
Different people using a variety of burpee styles and modifications:
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