Burpees have been said to be the most effective exercise practiced by fighters, cross-fitters and soldiers. The technique to performing a burpee is very important in order to reap the full benefits and avoid injury. Although considered one of the hardest exercises to perform this workout is beneficial to all fitness levels and will really get your heart pumping.
Below are four variations to a burpee that you should start doing now!
Burpee Jacks: Stand in squat position with your feet hip width apart and place your hands on the floor in front of you. Thrust your legs out behind you so that you are in a pushup position go into jack position (like a jumping jack on the ground), perform one push up. Bring your legs back to neutral then hop your legs back in and jump up. Perform this move for 15-20 reps.
Burpee Lunge: Stand in squat position with your feet hip width apart and place your hands on the floor in front of you. Thrust your legs out behind you so that you are in a pushup position, briefly hold this position then hop your legs back and go into a lunge followed by a jump. Repeat the same move movement alternating the lunge on each side. (Note: This burpee omits the push up) Do 20 reps, 10 on each side.
Deadlift Burpee: This move is more advanced so work your way up to conquering this burpee! Place two heavy weights in front of you, 8-10 lbs or heavier depending on your strength. Stand in squat position with your feet hip width apart and place your hands on top of the weights directly in front of you. Thrust your legs out behind you so that you are in a pushup position then perform one push up while gripping the weights. Quickly pull your legs back in, while in squat position pick the weights up in each hand and perform a deadlift. Repeat the same sequence for 15-20 reps.
Tuck Jump Burpee: Stand in squat position with your feet hip width apart and place your hands on the floor in front of you. Thrust your legs out behind you so that you are in a pushup position then perform one push up. Quickly pull your legs back in and then jump bringing your knees to your chest. Repeat for 20 reps.
Nadia Murdock is nationally recognized fitness coach, published author and regular on-air fitness expert. She is living proof that her “train your mind, change your body” method works. After changing her own life via her own weight loss journey to a healthier lifestyle she became dedicated to sharing that power with others through her company Nadia Murdock Fit. Nadia has a B.A. in Psychology and taps into the strength and power of the mind when advising others in achieving their fitness goals. She also enjoys all forms of fitness from Kickboxing to Zumba and never goes a day without breaking a sweat.
You can find Nadia on Facebook, Twitter: @NadiaMurdockFit and at www.nadiamurdockfit.com.
