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Aug 05, 2015

How to do Burpees


Hlasujte za môj blog v ankete Bloger roka 2017

I have talked many times about how good burps are for training. Today I want to make sure you all know how to do them correctly and how to make them easier if you are just starting out.

1. Stand up straight with your feet shoulder width apart

2. Perform a squat until your legs are parallel to the floor

3. Lean slightly forward and place both hands on the floor in front of you

4. Kick both your feet back so that you are in a 'push up' position (this is the same position as when you are at the top of a push up)

5. Do a push up

6. Bring both feet back so that you are in the same position as step 3

7. Jump up from this position as fast as possible and return to the start position

These are a great exercise and use lots of muscles in your body. This means they are great for fat burning and improving your fitness. Trust me after only 30 seconds you will be feeling it!

If you have never done burpees before there are a number of ways to make it easier.

1. Break it down into two exercises. Practice doing bodyweight squats with good form for 1 minute and then do 1 minute of squat thrusts (Steps 4 and 5 of a burpee).

2. Once you can do bodyweight squats and squat thrusts put them together. However instead of the full burpee do not jump up in step 7, just stand up normally.

3. Once you can do this then add in the jump but still do a burpee without the push up

If you are finding burpees too easy (Unlikely but you never know...) you can make it more difficult by adding in a 2 full push up after step 4, or 2 squat jumps, or a jump forward, etc.. A great challenge I like to do is 20 seconds of burpees followed by 10 seconds rest and repeated for 5 minutes (10 sets in total). It may sound easy but trust me it isn't......


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