This Workout Will Help You Do Burpees Like a Boss
Our Next Fitness Star loves them and you should too!
PHOTOGRAPH BY NIKKI METZGER
On top of that, there are so many ways to spice up the burpee, like adding weights, adding a tuck jump, ninja burpees, flying burpees, and so much more.
But before you get all fancy with this move, it's important to nail the OG. In the workout below, you'll strengthen all of the muscles needed to perfect your burpee and master the movement. Are you with me?
The workout: Perform as many reps of each exercise as you can for 40 seconds. Then, rest for 20 seconds before moving to the next exercise. Complete three rounds of the entire sequence. (When you're done conquering this exercise, move on to the Ignite routine for more total-body conditioning.)
EXERCISE 1WALKING BURPEE WITHOUT PUSHUP
Begin standing with your feet hip-distance apart (A). Then, squat down and step one foot back at a time (B). After you're in the plank position (C), walk your feet back to meet your hands and return to standing. That's one rep.
EXERCISE 2SQUAT JUMPS
Start with your feet shoulder width apart, your toes pointed forward, and your weight in your heels. Lower your hips back and down until your knees are bent about 90 degrees (A). Swing your arms and jump as high as you can (B). As you land, gently bend your knees and melt back into the squat position. That's one rep.
EXERCISE 3PUSHUPS
Start in a plank position with your shoulders, elbows, and wrists all in line (B). Lower your body until your chest almost touches the ground (B). Pause, then push back up to the starting position. That's one rep.
EXERCISE 4FROGGERS
Start in a plank position, with your body forming a straight line from your head to your heels (A). Then, jump both feet up to the outside of your hands, keeping your chest up and your butt down (so you look like a frog) (B). Jump your feet back to the start position. That's one rep.
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