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100% hated worldwide. Ok maybe not by everyone, however, the burpee is a word that most people dread hearing.
Invented in the 1930’s by a man named Royal H. Burpee, the popularity of the exercise has never slowed down. When it comes to doing this exercise, three main factors have to take place:
• You have to have the strength to do it.
• You MUST have endurance.
• And most importantly, you must be mentally strong to push through when the going gets tough.
20/11/16
45 sec work -15 sec rest
1. One Arm Burpees
2. Wide Leg Burpees
3. Side Burpees
4. Mountain Climber Burpees
5. Chest to Ground Burpee
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45 sec work – 15 sec rest – Intermediate – Advanced
1. Muay Thai Burpees – Med Ball Drop Split Push Up Burpees
2. Wrestler Lunge Burpees
3. Single Leg Step Over Speed Burpees
4. BJJ Terminator Burpees – Bjj Side Hop Burpees
5. Grapplers Roll Back Sprawls
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45 sec work – 15 sec rest
1. Knee to Chest Plank Burpees
2. Kick Out Burpees
3. BJJ Screw Up Burpees
4. Burpee Push Up Thrusters
5. Sprawls
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45 sec work – 15 sec rest
1. Leg Split Burpees
2. Superstar Burpees
3. Burpee Sprawls
4. Chest to Ground Burpees
5. Wide Push Up Burpees
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45 sec work – 15 sec rest
1. Overhead Clap Burpees
2. One Leg Squat Burpees
3. Rotating Burpees
4. Grasshopper Burpees
5. Double Jump Squat Push Up
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6/3/15
Try these Tabata Burpee circuits
Circuit #1
1. Knee Tuck Burpee Thrusters
2. Alternating Side Slalom Burpees
Circuit #2
1. Burpee Thrusters
2. Prisoner Jump Squat Burpees
50 BURPEES
Use this at the end of any workout to torch body fat, or if you don’t have much time.
use a timer
Complete 50 burpees as fast as possible
Use this time as a benchmark to measure improvement
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BURPEE PULL – UP
Use a timer
Complete 50 burpee pull – ups as fast as possible
Advanced people should include the push-up in the burpee
Very advanced people should also chin with palms facing out.
Expert chinners should try the perfect chin : full arm extension, chin over bar, hips fully extended throughout
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100 BURPEES
Use a timer
Perform 100 burpees as fast as posssible
*Suggestion : Plan on doing 5 sets of 20; time each set. try to reduce rest time between sets.
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100 BURPEE PULL – UPS
Very advanced!
Record your split times: Five sets of 20; Record time for each set.
When you repeat this workout, you’ll know exactly when you need to turn up the tempo to beat your score.
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BURPEE REPEATS
Time yourself to do 10 burpees
Now add 15 – 30 seconds to this time by setting your timer for whatever that time is, for 5 sets of 10 burpees.
You’ll need to maintain your intensity in order to get any rest within the set. If you complete the set faster, you get more rest. If you go slower, then you’ll get very little rest.
Decrease the interval time as you get fitter.
You can always increase or decrease the number of sets, depending how fit you are.
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BURPEE PULL – UP REPEATS
Time yourself to do 10 burpee pull-ups
Now add 30 seconds to this time.Set your timer for ‘your time’ + 30 seconds.
Do up to 5 sets of 10 burpee pull-ups under ‘your time’+ 30sec for each set.
You’ll need to maintain your intensity in order to get any rest. If you complete the set faster, you get more rest.
Decrease the interval time as you get fitter. For example, take off 10 seconds for the time allotted to complete each set.
To increase intensity, increase the number of sets of burpee pull-ups.
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BURPEE UP, PULL-UP DOWN
1 burpee to 10 pull-ups
2 burpees to 9 pull-ups
3 burpees to 8 pull-ups
Continue to 10 burpees to 1 rep pull-up
Total reps for burpees and pull-ups is 55. Time yourself.Beat your time next session.
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Set your timer for 30 seconds work, with 5 seconds transition.
Burpee double Jump
Wall Sit Stick-Up
Prisoner Squat
Plank Recovery
repeat up to 5 times.
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Set your timer for 30 seconds work, with 5 second transition
30 sec burpee pull-ups ( or just burpees, add 30 sec of assisted pull-ups, or pull-up alternatives to set )
30 sec renegade row push-ups
30 sec reverse lunge with dumbells each side
30 sec shoe touch ( active recovery )
Count your reps, try to match your reps each set
Repeat this circuit 3 – 5 times
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Do this workout AMRAP ( as many rounds as possible ) in 6 – 10 min, depending on how long you have to train.
5 reverse prisoner lunge ( each leg )
4 decline push-ups
3 burpees
2 prisoner squats
1 burpee pull-up
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Set your timer for 30 sec work/ 5 sec transition for 21 sets.
- Frogger Burpee
- Body weight 1 1/2 Prisoner Squat
- Wide Stance Burpee
- 3 Point Kneeling Fire Hydrant 30 seconds
- 3 Point Kneeling Fire Hydrant ( other side ) 30 sec
Repeat circuit 3 – 5 times
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- 5 Burpee Pull-Ups/ no rest ( do 5 burpees and then 5 stick-ups with no bar )
- 10 Hanging Leg Raises/ no rest ( do prone leg raises with no bar )
- 30 second Side Plank ( left side / no rest )
- 30 second Side Plank ( right side / no rest )
Repeat up to 5 times
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BOX JUMP BURPEE
Count down by 2’s for each exercise :
- 10 Box Jump Burpees
- 10 Wall Sit Stick Ups
- 10 Pull Ups
- 10 Decline Spiderman Push Ups ( total reps )
Then 8 reps on all the above, and work your way down to 2 reps
Work up the ladder if you want to be crazy.
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Burpee Up, Squat Down
Each set adds up to 11 reps
- 1 Burpee to 10 reps Prisoner Squats
- 2 Burpees to 9 reps Prisoner Squats
- 3 Burpees to 8 reps Prisoner Squats
Continue to 10 Burpees or Burpee Pull Ups, to 1 rep Prisoner Squats
Total reps for Burpees and Prisoner Squats is 55. Time yourself, beat your time next session.
*Optional : Use a weighted vest for as many sets as you can
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Add a weight vest to spice things up :
- 20 KB Swings ( do Prisoner Squat Jumps if you do not have a kettlebell )
- 15 Push-Ups
- 10 Burpees
- 5 Pull-Ups
- 30 second Plank recovery
Repeat 5 times. Do this workout for time. Beat your time next session.
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Do the following 2 exercises AMRAP style ( as many rounds as possible ) in 6 – 8 min :
- 3x 1 – legged Long Jump Burpee
- 3x bodyweight RDL same leg
- 3x 1 – legged Long Jump Burpee, OTHER leg
- 3x bodyweight RDL, OTHER leg
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FROGGER COUNT-DOWN
This is a countdown set, start with 10 reps of each exercise, rest only when needed, count down to 1 rep of each exercise :
- 10 Frogger Burpees
- 10 Shoe Touches ( touching both shoes is 1 rep )
9, 8, 7, 6, right down to 1 rep of each exercise
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Set your timer for 30 sec of work with a 5 sec transition :
- Weighted Burpee 30 sec
- 1 1/2 DB Front Squats 30 sec
- Weighted Side Plank 30 sec
- Weighted Side Plank ( other side ) 30 sec
- Shoe Touch 30 sec
Repeat entire circuit 4 times
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Do the following exercises AMRAP style in 6 – 8 min :
- 3 hanging Leg Raises
- 3 weighted Burpees
- 3 Pull-Ups
- 3 Prisoner Lunge ( each leg )
Aim for 5 – 6 rounds, keep good form, rest when needed.
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Do 5 reps of the following :
- 5 one legged weighted Burpee
- 5 other side one legged weighted Burpee
- 5 per arm Renegade Row
- 5 Pull Ups
- 30 sec rest ( or Front Plank recovery )
Repeat this circuit 3 times
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This is a ladder workout where you will increase reps each set until you get to 5 reps. Rest as little as possible. Repeat the ladder 3 times :
- Weighted Burpee with 1 Push-Up + 1 Sit-Out + 1 Push-Up then stand
- Weighted Burpee with 2 Push-Ups + 2 Sit Outs + 2 Push-Ups then stand
- Weighted Burpee with 3 Push-Ups + 3 Sit Outs + 3 Push Ups, then stand
- Weighted Burpee with 4 Push-Ups + 4 Sit Outs + 4 Push Ups, then stand
- Weighted Burpee with 5 Push Ups + 5 Sit Outs + 5 Push Ups, then stand
* ONE rep of a sit-out is when the legs go to both sides ( right/left = 1 )
Repeat the entire circuit up to 3 times for time. Time yourself, beat your time next session.
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FULL BODY BURPEE
Do 3 reps of a full body burpee :
1. Start in a standing position with DB’s by your side
2. Drop into a high Plank position ( hands on dumbbells )
3.Do 1 Push-Up
4. Do 1 Renegade Row per arm
5. Do 1 Spider Crawl per leg
6. Bring knees into chest and stand up
7. Upright Row to Front squat DB position
8. DB Front Squat
9. DB Shoulder Press
10. Return to standing position
Rest 15 seconds
Repeat 3 rep circuit up to 10 times
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BURPEE 5 x 5
Do 5 reps of the following :
- One Legged Burpee ( each leg )
- Inchworm Push-Up with Spiderman Crawl ( 5 per leg )
- Double Jump Burpee
- Prisoner Reverse Lunge ( 5 per leg )
- 30 sec Plank Hold with alternate leg lift
Repeat 3 – 5 times
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Do 30 seconds work, with a 5 – 10 sec rest in between each exercise :
- Frogger Burpee
- Prisoner Reverse Lunge
- Inchworm Push-Up
- Double Jump Burpee
- Side Plank
- Side Plank ( other side )
Repeat 3 – 5 times
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HERE IS A BURPEE TRAINING PROGRAM
Do these workouts no more than 3 days per week.
Second, there are four different workouts below that you will find. Each workout presents a challenge in order for you to advance to the next workout. This means, you can ONLY advance once you fully complete and conquer the previous workout.
You will repeat the same workout up to three times per week until you pass the workout “test” and move on to the next.
Finally, have fun with these workouts. Push yourself hard and take them seriously with the goal in mind of being able to do 50 straight burpees without stopping. And this includes the pushup and squat jump.
Let me repeat this …
There are 4 different workouts below that you will find. In order to move from one workout to the next, you must “Pass The Test” first. For example, after going through the circuit on workout #1, you must complete 20 burpees in 1-minute in order to advance to workout #2 the next time.
(Note: Only do ONE of these workouts in a day. Whether you fail or pass the test, wait at least a day to go through your next workout.)
If you don’t pass, you must repeat workout #1 until you pass the test. This is what will allow you to advance to the next workout. For some this may take a few days, while for others a few weeks. Go at your own pace, but work on getting better and stronger each workout.
If you do this, you will get stronger, lean, and more fit in the process of reaching this goal!
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Workout #1: Finish this workout as quickly as possible.
Burpees: 5 reps
Sprints in Place: 30 seconds
Pushups: 10 reps
Squat Jumps: 10 reps
Repeat one more time for a total of 2 rounds.
Once finished with the second round, rest 60-90 seconds and complete:
1-minute of as many burpees as possible (goal is to complete 20 burpees)
Once you are able to do 20 burpees in the 1-minute, you can advance to workout #2.
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Workout #2: Finish this workout as quickly as possible.
Burpees: 8 reps
Sprints in Place: 35 seconds
Pushups: 15 reps
Squat Jumps: 15 reps
Repeat one more time for a total of 2 rounds.
Once finished with the second round, rest 60-90 seconds and complete:
1-minute and 30-seconds of as many burpees as possible (goal is to complete 30 burpees)
Once you are able to do 30 burpees in the 1:30, you can advance to workout #3.
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Workout #3: Finish this workout as quickly as possible.
Burpees: 10 reps
Sprints in Place: 40 seconds
Pushups: 20 reps
Squat Jumps: 20 reps
Repeat one more time for a total of 2 rounds.
Once finished with the second round, rest 60-90 seconds and complete:
2-minutes of as many burpees as possible (goal is to complete 40 burpees)
Once you are able to do 40 burpees in the 2-minutes, you can advance to workout #4.
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Workout #4: Finish this workout as quickly as possible.
Burpees: 12 reps
Sprints in Place: 45 seconds
Pushups: 25 reps
Squat Jumps: 25 reps
Repeat one more time for a total of 2 rounds.
Once finished with the second round, rest 60-90 seconds and complete:
2-minutes and 30-seconds of as many burpees as possible (goal is at 50 burpees)
Once you are able to do 50 burpees in the 2:30, you are ready for the Ultimate Burpee Challenge
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If you can complete workout #4 doing the 50 burpees in 2-minutes and 30 seconds, you can bet that you will crush that time when you are fully fresh without doing any kind of workout or circuit beforehand.
Take a days rest then test yourself to see how fast you can complete 50 straight burpees. You will be surprised at how much you progressed and what your score will be.
Remember, your goal is to complete all 50 burpees in under 2-minutes and 15-seconds.
Ready… GO!
Score:_______________________
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