The Burpee Concentrated Workout

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strong_men_burpeeFor great training that combines both strength and cardiovascular workouts in one exercise, the Burpee bodyweight exercise is the perfect fit.

Developed and named after Amercian physiologist by Dr. Royal H. Burpee who earned his a PhD in applied physiology from Columbia University in 1040 and created the “burpee” exerices as part of his PhD thesis; a quick and simple way to fitness. A few minutes of burpee conditioning will quickly and effectively convince you that your own natural bodyweight provides plenty of resistance for ass-kicking workouts that will blast both your stamina and fat loss through the roof.

The burpee exercise will develop strength and explosive power as well as anaerobic endurance. It will condition your entire body.

4 Steps to performing a burpee exercise:

  1. Begin in a squat position with hands on the floor in front of you.
  2. Kick your feet back to a push-up position.
  3. Immediately return your feet to the squat position
  4. Leap up as high as possible from the squat position

Repeat these movements moving as fast as possible; a fast pace needs to be maintained for this exercise to be effective. Strive for maximum height with each jump. Repetitions for an athlete in average shape run between 12-15 reps per 30 seconds.

For the ultimate burbee, you can add a push-up to your routine.

To perform a burpee with a push-up:

  • Begin in a squat position with hands on the floor in front of you.
  • Kick your feet back while simultaneously lowering yourself into the bottom portion of a push-up. Your arms will not be extended.
  • Immediately return your feet to the squat position while simultaneously pushing “up” with your arms. You will perform a push-up as you return your feet to the squat position.
  • Leap up as high as possible from the squat position. Repeat, moving as fast as possible.

Do not confuse the burbee with your traditional Squat Thrust. The difference between these two exercises is that Squat Thrusts are typically performed without the vertical jump from Step 3; you simply “stand up” before returning to the squat position from Step 1. Squat Thrusts are the easier of the two exercises.

Now that you’ve fallen in love with the burpee exercise and what it does for your body, here are some variations to crank up the intensity and add to the burpee pain and excellent results!

Dumbbell Burpees: Use a pair of dumbells in your hands while performing your burpee exercises. The movements remain the same except that your arms remain by your sides.

Weighted Vest Burpees: If you have access to a weighted vest, these are more convenient than a pair of dumbbells as you can perform traditional burpee exercises wearing the vest.

Medicine Ball Burpees: Grasp the medicine ball during the jump portion of the burpee. Extend your arms directly overhead with the medicine ball in hand.

Whether or not you use resistance when performing your burpee exercise, I can guarantee that regular doses of burpee conditioning will provide immediate and drastic changes in your body and your body image.

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