Image

Burpees! Just Because Workout

The title says it all. I love burpees. There are so many variations on them, and they will all kick your butt. I have a new workout that consists of a lot of burpee variations. I did groups of three exercises for 3 rounds. You do the first group three times through before moving to the next group. I also have a great bonus butt workout.

The breakdown is below. Remember to work at your level and take breaks when you need to.

Part 1: 10/50 9 rounds for each group

1a. Mountain Climbers
1b. 2x Jumping Jack Burpee
1c. Squat with Alternating Front Kick

2a. Surfer Burpee
2b. Ball Drop/Ball to floor hop over/3x low pulse squat/feet on Ball Push-up
2c. Feet Elevated – Walk Back to Pike Position/Hold/Pike Push-up/Walk out to Plank Down – Up elbow

3a. Low Broad Jump Burpee
3b. Right Step Up to Knee Lift – Down & Squat out low to Left
3c. Left Step Up to Knee Lift – Down & Squat out low to Right

4a. 3x Lateral Hop Over to Burpee
4b. Goblet Squat
4c. Walk out to Plank – Hop Feet in & Hop up turn

5a. Plank Toe Tap to Opposite Hand/Frog Hop to Jump Squat
5b. Ball Drop Squat – Hop into Plank with hands on ball/Plank Knee Pull in Right then Left
5c. Alternate Reverse Lunge to Around the World

Bonus: Butt 10/40 3 rounds
(Do each exercise in the group 1 time before moving on & complete 3 times through)

1a. Kneeling – Right Knee Up – Cross behind Left Knee
1b. Kneeling – Right leg Tap out right side then up & over to tap right foot to left side
1c. Kneeling – Right leg Lift up then tap over to left side

2a. Kneeling – Left Knee Up – Cross behind Right Knee
2b. Kneeling – Left leg tap out left side then up & over to tap left foot to right side
2c. Kneeling – Left leg Lift up then tap over to right side

3a. Kneeling – Right Leg 2x Up/2x Down
3b. Kneeling – Right Leg Bent (Knee out to side & leg parallel to floor & ceiling) Pulse up
3c. Kneeling – Right Leg Pulse Up (Don’t lower past hip)

4a. Kneeling – Left Leg 2x Up/2x Down
4b. Kneeling – Left Leg Bent (Knee out to side & leg parallel to floor & ceiling) Pulse Up
4c. Kneeling – Left Leg Pulse Up (Don’t Lower past hip)

5a. Glute Lift Bridge (2x Up/2x Down)
5b. Glute Lift Up/Out/In & Down
5c. Pulse Up – Knees Wide

Enjoy,

Michele