burpees workout

Burpees Training with Push Up – Advanced

5 sets of 10 burpees with a 45-second break between each set, but add a flex when you are in the board position.

Challenge: Add 2 pumps with lateral knee surgery! To do this, once you are in the table position, push upward. While going down, bring the right knee to the right elbow. Repeat on the left side. Then, take the burpee again. It’s difficult, but offers incredible basic benefits.

Burpee Training with Push Up and High Knee Tuck Jump-Advanced

Make the burpee as prescribed above, but when you get up to make the jump, it explodes in a high jump to the knee. To do this, while you explode jump up, knee joint and try to gently tap your knees as a reminder to lift your knees as you can.

Burpee circuit superset training

Similar training burst and some of my Burst Fit workouts, you do 4 sets of 4 exercises for a minute with a 10-second break between each exercise and a minute of rest between each set. Do as much as you can during the interval.

Exercise 1: Mountaineers

Enter the position of the board and move your feet back and forth, one at a time, in a fluid motion. Do not touch the toes with the front foot. Keep the abdominals firm.

Exercise 2: Jumping cats

This is the classic jumping cat that you have known since childhood. Just stand with your feet apart at the distance from the hip. Arms on the sides. Jump on the sides while extending your arms to the side and above your head.

Exercise 3: Burpees

Start by standing up. Then move into a squat position by placing your hands on the floor. Then, extend the feet backwards with a fast movement, which causes the position of the front table. Return to the squatting position with one quick movement. Jump straight into the air as high as possible. You can add the push-up and / or the high knee jump as described above for a bigger challenge.

Exercise 4: Squats

Start with your feet a little wider than the distance from your hip. Keep your upper body as vertical as possible during this exercise. Go down to a squatting position as if sitting in a chair. Try to go down until the quads are parallel to the ground. Return to the original position and repeat.
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