Burpee
The burpee is a variation of the squat that includes a push-up and a jump. When performing burpees, you train your legs, arms, chest, back, and abdominal muscles. It is almost a full-body workout, and the best part is that the only equipment you need to perform this exercise is something you always have with you: your own body weight. Convenient for home, on the go, or during periods when you cannot visit the gym for any reason. Burpees train your fitness and develop strength in various parts of your body. They also promote flexibility. In recent years, burpees have also become widely known because of their fixed place in many CrossFit Workouts of the Day.
BURPEE EXECUTION
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1
Begin by standing upright
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2
Bend your knees as if performing a squat
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3
Then place your hands on the floor
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4
Extend your feet backward
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5
This brings you into the starting position of the push-up
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6
Perform the push-up
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7
After the push-up, bring your legs forward
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8
Stand upright again
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9
Repeat for the desired number of reps
BURPEES
- Primary muscle group: quadriceps
- Secondary muscle groups: glutes, hamstrings, pectoralis, biceps, triceps
- Exercise type: compound
- Equipment: body weight
- Strength type: Push
- Difficulty level: Beginner
BURPEE TECHNIQUE
- When you are starting with fitness and want to perform the burpee, do a burpee without a jump
- The push-up can be replaced with a push-up on your knees
- To increase the intensity, perform the burpee slowly
- You can achieve even more intensity by adding a jump as you come up after the push-up
- Extend your arms above your head when you jump
100-DAY BURPEE CHALLENGE
Do 100 burpees in 100 days? The 100-day burpee challenge makes it possible. How does it work? Do one burpee per day. So on day 1, you do 1 burpee. On day 2, you do 2 burpees. Add 1 to your total every day. At the end of the 100 days, you will have performed this exercise a total of 5,050 times. Missed a day? No panic, add the missed burpee to the following day. Good luck!
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