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Burpee Workouts: The Burpee Is The Ultimate Total Body Conditioning Exercise (Part 2)

There are hundreds of different types of burpees out there. I will describe my top 5 variations. Before trying any of these variations make sure you are already in pretty good shape and are comfortable performing numerous push ups, and that you are already competent at performing numerous (100+) regular burpees during a burpee workout.

Try to perform these with the push-up, and where possible the pull-up included in the movement.

Long-jump burpee:

Instead of jumping up at the end of the burpee, jump as far forward as you can (you will need a lot of space for this).

Tuck-jump burpee:

At the top of the burpee, perform a tuck-jump (where you jump as high as possible, bringing your knees to your chest), instead of the normal jump.

One-armed burpee:

Use only one arm when performing the burpee, including the push-up. Alternate arms with each burpee. This one is for very advanced athletes only!

Dumbell burpee:

Do your burpees as usual, but hold a pair of dumbbells through the movement.

Muscle-up burpee:

Combine a muscle-up * with the jump at the top of the burpee. Again, this one will be possible for advanced athletes only.

* A muscle-up is basically a pull-up followed by a dip. It is used to take yourself from below a pull-up bar to above it, with your arms fully-extended as if in the top of the dip position. It requires great deal of strength and co-ordination.

To create a workout using these burpee variants you could easily substitute them into the other burpee workouts or include them as part of your existing workout, depending on your current level of fitness and recovery abilities.

Here are some additional workout ideas, for most of them you can use any variation of the burpee, depending on your level of fitness. They are not meant to be workouts on their own, but try to incorporate them into your existing routine.

MMA burpee workout:

Burpees x 30 seconds
Intense bag work x 30 seconds
Skipping X 30 seconds
Burpees x 30 seconds
Intense bag work x 30 seconds
Skipping X 30 seconds
Rest 1 minute

Complete 4 rounds

For the intense bag work, try to keep your hands, elbows and knees moving as quickly as possible through the 30 seconds.

Burpee, Kettlebell swings and box-jump workout:

Burpees x 10 reps
Kettle Bell Swings x 20 reps (use a challenging weight? 35-52 lbs)
15 Box jumps (24-inch box)
rest 30-60 seconds

Complete 5 total rounds

– If you do not have a kettlebell you can substitute with dumbbell swings.

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