![]() ![]() ![]() Unlike the Basic Burpee, you won’t jump your feet back into a plank. Then bend down and place your hands on the ground as you jump your feet back into a Bull Dog position. To do the Burpee Sit Thru, start standing with your feet together. Burpee Sit Thru – The Burpee Sit Thru is a very core intensive movement as well as a great rotational exercise. The quicker you do the movement and the bigger and higher your plyo jumping jack is at the top, the harder the move will be.Ĥ. And at the top, perform a basic jumping jack or even no jack at all. And instead of jumping your feet out wide in the plank position, step your feet out to the side and back in. Like with most burpee variations, to regress the movement, step back instead of jumping back. Then jump your feet into your hands and come up to standing.Īt the top, perform either a basic jumping jack or a plyometric jumping jack, leaving the ground as you spread your legs and swing your arms up to the side and overhead. Then bend over and place your hands on the ground as you jump your feet back into a high plank position with your feet together.įrom that high plank position, jump your feet out wide then back together. To do the Jack Burpee, start standing with your feet together. The movement combines a jumping jack like movement with a burpee. Jack Burpee – The Jack Burpee is a great variation to really get your blood pumping and to work your legs and core a bit more. If you want more of an upper body workout while still getting your blood pumping, put in the push up even if you have to do it from your knees and it slows you down.ģ. ![]() If you want to get more of a cardio workout, you will want to keep the movement quick so skip the push up if you can’t do a full one. If you can’t perform a full push up, you may drop to your knees for the push up or stick with the Beginner variation. Then push back up to the plank position and jump your feet into your hands.Ĭome back to standing and jump up off the ground before repeating the movement. Then bend over and place your hands on the ground as you jump your feet back into a high plank or top of a push up position.įrom that high plank position, perform a push up, dropping your chest down to the ground. To do the Basic Burpee, start standing with your feet together. It is a great movement to work your entire body, especially your chest, triceps, shoulders and core. It is just the traditional burpee you see in workouts and magazines. Basic Burpee – Do not be fooled by the name, the Basic Burpee is anything but basic or easy. As you stand up, jump up off the ground.Īgain if you are just starting out, step back instead of jumping back into the plank and maybe even skip the jump at the top.Ģ. Then jump your feet back up to your hands and stand up. Do not let your butt stick up in the air. Jump back far enough that you are fully extended. Then bend over and place your hands on the ground as you jump your feet back into a plank. To do the Beginner Burpee, start standing tall with your feet together. Anyone just starting out may find they need to step back instead of jumping back as shown in the video. Beginner Burpee – The Beginner Burpee variation is still very challenging however, there is no push up in the movement. You can always step back instead of jumping back or do any of the push ups from your knees instead of your toes.ġ. If at any point your form breaks down, please regress the movement. Make sure to maintain good form while doing these moves. Try these 10 Burpee Variations and our Burpee Challenge below!įor demonstrations of each of the Burpee Variation described below, see the video. Some of these 10 burpee variations are more core intensive while others focus more on your chest, back or legs. With one movement you can work your entire body and get your blood pumping.Īnd with these 10 Burpee Variations, you can mix things up and work your body from different angles. Burpees are a great full-body cardio workout you can do anywhere.
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