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Accept 10 different Burpee types with this full-body workout



Burpees are one of the toughest conditioning measures you can do in the gym – so why not challenge with 10 killer variations in a workout?

This ultimate burpee challenge is not for the faint of heart. The routine is definitely not one you should do by chance. Think of this as a demolition schedule once a month for refining your workout.

Do not try to start the full series without mastering the basic burpee shape. Watch the video above and follow these tips before trying the more complicated variations. As always, you should push yourself, but do not exceed your limits. Burpees can be risky for your wrists and chest when you tire, especially if you fall to the floor without control. If you lose steam while exercising, you can use or bend the adjusted versions given below.

The Ultimate Burpee Challenge

You perform 1

0 reps of each of the 10 Burpee variations (except for the last deconstructed Burpee, which is multiple moves). Do as much as necessary between sets, but try to finish each 10 repetitions of each variation one at a time without breaking.

. 1 Competition Burpees

How to do it:

  • Start in a competitive position, knees bent, chest high and eyes looking forward.
  • Lower yourself to the floor in a fluid motion and kick your legs behind you to put yourself in a push-up position.
  • Drop your chest to the floor as you would with a deck chair.
  • Push your chest back up while bringing your feet into your hands.
  • Lift your hands off the floor and do a squat, with your hands raised above your head.
  • Repeat

    . What Works:

    The Competition Burpee is a full body strength movement and is a great test for your true functional fitness. In each repetition you will work on your chest, quads, glutes, thighs, abdomen, shoulders and triceps. In addition to power work, you will also seriously tax your cardiovascular health, as your heart will rush with every iteration to pump blood.

    You will breathe heavily after 10 repetitions.

    What if it's too hard?

    Elevation is your friend. Try bank mushrooms instead:

    Often the heaviest part of burpees is the ups and downs of the body and head, which makes you dizzy. To make it easier for you, start with a bank in front of you and do not go all the way down.

    When your body adapts to the condition and power of this movement, you can accelerate and go to the ground.

    . 2 Pushup Burpees

    How to do it:

    • Start in athletic position, knees bent, chest up and eyes looking forward.
    • Lower yourself to the ground and kick your legs behind you so that you are in the position of a push-up position.
    • Arrest at the top of the push-up position.
    • Let the chest fall to the ground floor like a deckchair.
    • Push your chest up while bringing your feet into your hands.
    • Perform a squat jump and raise your hands above your head.
    • Repeat

      . What works:

      They aim at the chest, shoulders and torso muscles. If you come to a standstill and nail down the pushups, the time these burpees take will increase, making them more exhausting.

      What if it's too hard?

      Go with Knee pushups.

      You may feel drained after performing 10 reruns of competitors. Do not let your ego get you into trouble by insisting on pumping out sloppy pushups – it could tear your shoulders and hurt you. Make it easier by kneeling down on the floor while doing the push-up.

      . 3 Reverse Burpees

      How to do it:

      • Start in athletic position, knees bent, chest up and eyes looking forward.
      • Lower your butt to the ground and fall backward to the ground / lawn.
      • Bend your knees against your chest as you drive the back of your shoulders into the ground.
      • Quickly shoot forward with both knees, kick both feet into the ground and stand up.
      • As soon as you get up, jump into the air and land gently.
      • Repeat

        What it does:

        With this movement you will train every muscle in your body, but to be exact; You will really target your core. The fast rolling and sitting forces your abdominal muscles to contract, and after a few repetitions, your core will scream.

        What if it's too hard?

        Use your hands as shown here:

        When you sit down and push your knees forward, bring your hands to the floor and give yourself a small raise so you can get up. Or if that's still too difficult, try crossing your feet before getting up. The angle of the shoes you hit as you cross the floor helps keep you in balance and getting you up faster.

        . 4 Pistol Burpees

        How to do it:

        • Begin an athletic position on one leg, knees bent, chest up and eyes looking forward.
        • Lower your entire body to the ground, place both hands on the floor in front of you.
        • Perform a push-up and quickly bring forward the same leg you were standing on.
        • Stay the same leg, lower your butt to the floor, and fall backwards onto the floor / lawn.
        • Drive your knee toward the chest while pushing your shoulders to the floor.
        • Quickly shoot the same leg into the ground while keeping the other leg straight.

          You should be on the floor of a squat .

          • Perform a pistol squat with this leg and stand up.
          • Repeat this process five times for the same leg, then switch sides.

            What it does:

            This affects your coordination and is an extreme test of lower body flexibility and the power of a single leg. To squat, your body needs great freedom of movement with your hip and ankle joints. When you stand on one leg, your buttocks muscles support your entire body, which is a true test of the strength and strength of the lower body.

            Not only does this burpee make you sweat, you also need to wear down your brain and take full advantage of your lower body strength.

            What if it's too hard?

            Try this push-off version instead:


            Start slowly and use your other leg to "cheat" you. Use the other leg (which does not squat the gun) to balance and cheat you a bit so you can get up.

            Use your other leg as a training bike and if you get better with the gun squat, take that leg out of the equation.

            . 5 Half-Burpee

            How to do it:

            • Start in athletic position, knees bent, chest up and eyes looking forward.
            • Lower yourself to the floor in a fluid motion and kick your legs behind you to get into a push-up position.
            • Bring your legs back towards your hands.
            • Get up and jump as high as possible while holding your hands over your head.

              What it does:

              Half the burpee is a full-body strength movement and a good test of your actual functional fitness. In each repetition, you train your shoulders with quads, glutes, hamstrings, abdominals, shoulders, and triceps. This half point serves as a kind of break from the other variations. Therefore, try turning them out faster to increase your heart rate.

              What if it's too hard?

              Elevation is your friend. Make burpees.

              Start with a bench in front of you and do not go all the way down. Just put your hands on the bench and use them for your base. As your body adapts to the conditioning and power of this movement, you can slowly bring it down and down to the ground.

              . 6 Super Burpees

              How To Do It:

              • Start in an athletic position with your knees bent, your upper body bowed, and your eyes looking forward.
              • Lower yourself to the floor in a fluid motion and kick your legs behind you to get into a push-up position. Drop your chest to the floor as you would with a deck chair.
              • Then push the chest back up into a push-up position.
              • Go up to the chest with each knee to perform a mountaineer.
              • Perform a full pushup.
              • Move your hands to your feet with a fluid movement, stand up and jump as high as you can.
              • Jumping, both knees jump up to the chest to do a squat.
              • Land gently with your feet.
              • Repeat.

                What it works:

                What's not working?

                You receive all the benefits of a burpee (full strength and conditioning) as you aim at your heart, challenge your cardiovascular system, and test your explosive power while you perform knee joint.

                So you will work a lot in this one move. It may look too complicated, but after a few repetitions, you get the hang of it.

                What if it's too hard?

                Try using this modified bank version instead.

                Instead of pushing your chest to the ground and doing a full push-up, just skip the pushup and make half a burpee. Also jump on the knee jumps if your knees do not really have it. Instead, just do a normal body weight squat.

                7. Side Plank Rotation Burpee

                How To Do It:

                • Start in a sporting position with your knees bent, your upper body bowed, and your eyes looking forward.
                • Lower yourself to the floor in a fluid motion and kick your legs behind you to put yourself in a push-up position.
                • While holding this position and keeping your arms straight, open towards the sky in one direction to a side plank position.
                • Bring the arm down again so that you are back in the push up position.
                • Repeat this movement with your opposite arm.
                • Shoot both hands forward on your hands and stand up
                • Jump as high as you can and raise both arms above your head.
                • Soften land and then repeat.

                  What It Works:

                  This specific burpee targets your Oblique, shoulder stability and rear chain mobility.

                  Keeping your core stable while moving your limbs is another challenge with this movement. Over time, it will make you more stable and feel safer when balancing in the 1-arm push-up position.

                  What if it's too hard?

                  Once again, the uplift is your friend. Get back on the bench for this modified version.

                  Make it easier, start with a bench in front of you and do not go all the way down. As your body adapts to the conditioning and power of this movement, you can slowly bring it down and down to the ground.

                  . 8 Double Knee Tuck Burpee

                  How To Do It:

                  • Begin your athletic position with your knees bent, your upper body bowed, and your eyes looking forward.
                  • Lower yourself to the floor in a fluid motion and kick your legs behind you to put yourself in a push-up position. Let your breast fall to the floor like on a deckchair.
                  • Then push your chest back up in a fluid motion while bringing your feet to your hands without your feet touching the floor.
                  • Be sure to drive your feet to the outside of your hands as if you were imitating the butterfly's stretch.
                  • With your feet behind you, get back up in a push-up position.
                  • Ride your feet to your hands again, get up, jump up, and gently land on your feet.
                  • Repeat

                    What it does:

                    The double knee bend really affects your core and hip strength. Each time you swing your feet back and forth, stress your core muscles and hip flexors. This is a real test of how explosive you can be – and it's a great way to quickly sweat.

                    What if it's too hard?

                    Slow down and try this change instead.


                    Let your feet touch the ground. This movement can be difficult and exhausting. So take some rest and let your feet touch the ground after you move your feet back towards your hands.

                    When you arrive at the top of the burpee and decide that a leaping knee-piece is not suitable for you, do a high knee instead. This will be less on your knees and you can slow down the movement.

                    . 9 Reverse V-Up Burpee

                    How To Do It:

                    • Begin your athletic position with your knees bent, your upper body bowed, and your eyes looking ahead.
                    • Lower your butt to the ground and fall backward to the ground / lawn.
                    • Take both arms and put them over your head while making sure your legs are perfectly straight.
                    • Perform a V-Up by connecting your hands and feet together as if you were folding your body into a V-position.
                    • Lower your hands and feet to the ground again.
                    • Bend your knees against your chest as you drive the back of your shoulders into the ground.
                    • Quickly shoot forward with both knees, kick both feet into the ground and stand up.
                    • As soon as you get up, jump into the air and then land soft.
                    • Repeat

                      What it does:

                      Talk about coordination and core work!

                      With each V-Up you do, you aim at your lower abdominal muscles and your hip flexor muscles. This condition and strengthen your muscles. Adding the inverted burpee will require more coordination with your feet and lower your physical strength when you get up and jump.

                      What if it's too hard?

                      Modify with a bent knee v-up.


                      Perform a bent knee V-Up instead of the standard V-Up. This makes it a little easier for your abs and you can recover faster between repetitions. If the reverse burpee is too hard for you, cheat a bit by pushing the ground with both hands.

                      10th Deconstructed Burpee

                      How To Do It:

                      • Begin your athletic position with your knees bent, your upper body bowed, and your eyes looking forward.
                      • Lower yourself to the floor in a fluid motion and kick your legs behind you to put yourself in a push-up position.
                      • Perform 10 full pushups.
                      • After 10 push-ups, perform 10 double knees by moving your hands to your feet and then stretching them again so that your feet touch the floor behind them.
                      • Get up after 10 double knee pieces and hit 10 jump squats. Make sure that your feet are soft and that your knees are in the correct squat before lifting off.

                        You are only doing one repetition of this move – but that does not mean that you are missing out at work.

                        The deconstructed Burpee is still:

                        • 10 pushups
                        • 10 double knees
                        • 10 squats

                          Then you're done!

                          What works:

                          The pushups act on the muscles of the chest, torso, shoulder, and triceps. The double knee pads work on your hip flexors, shoulders, triceps and the cardiovascular system. The squat jumps work on your buttocks, quads, calves and all your lower body muscles as well as your cardiovascular system.

                          What if it's too heavy?

                          Split the train into its parts.

                          • Drop the pushups to your knees or raise your hands to the bench.
                          • Instead of double kneecaps do mountaineers (10 per leg).
                          • Instead of depressed jumps, normal squats are performed in body weight.


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