Burpees with Benefits aka 100 Burpee Workout #2

Aug
2012
15

posted by on Blog, Intensive Training Workouts - over 15 minutes

No comments

This workout has 10 rounds and each round has a different style of burpee, which are followed by squats and then knee hug crunches. It’s a tough one and took me 48:48 to complete it. It felt tougher than usual, but that may be because it’s day 3 of 100 burpees (600 burpees in 6 days) ..and I am just jumping back into this strong after a bit of slacking off and indulging too much. Hey it’s summer and vacation time! But it is on now!!

100 Burpee Workout #2

Workout Breakdown

Round 1
10 Burpees
20 Speed Skater Squats
30 Knee Hugs

Round 2
10 Single Leg Burpees, alt sides
20 Speed Skater Squats
30 Knee Hugs

Round 3
10 Knee Tuck Burpees
20 Speed Skater Squats
30 Knee Hugs

Round 4
10 Side Burpees
20 Speed Skater Squats
30 Knee Hugs

Round 5
10 Hop Over Burpees
20 Speed Skater Squats
30 Knee Hugs

Round 6
10 Double Push up Burpees
20 Speed Skater Squats
30 Knee Hugs

Round 7
10 Santana Burpees
20 Speed Skater Squats
30 Knee Hugs

Round 8
10 Superman Burpees
20 Speed Skater Squats
30 Knee Hugs

Round 9
10 Dynamic Jumping Jack Burpees
20 Speed Skater Squats
30 Knee Hugs

Round 10
10 Double Curtsy Burpees
20 Speed Skater Squats
30 Knee Hugs

Here it is!


This was crazy!!
Another 100 burpees for Day 3 of 6 in the 600 Burpees in 6 Days Challenge. I stubbed and really hurt my toe in the morning also and it made the burpees harder, esp the one leg burpees. youch! but the burpees must go on. ; )

The 10 different kind of burpees are all described below as well as in the video above, along with the skater squats (really more like squats with side leg raise) and knee hugs.  The Knee Tuck Burpee is the only burpee without a push up, but the Double Push up Burpee makes up for it! ; )

Exercise Descriptions

Burpees

 

Standing with feet hip width apart, squat down and place hands on ground in front of you, jump legs back into plank position, do a push up, jump legs back in and jump up in the air.
All burpees are done with a push up, unless otherwise stated. If it doesn’t say, it comes with one.

Get Free Recipes and Love Notes!

Sent every 2nd Sunday + Get my 20 Quick & Easy Raw Recipes ebook FREE!

I agree to have my personal information transfered to MailChimp ( more information )

I will protect your email address and never give it away. You can unsubscribe at any time.

Powered by Optin Forms

Skater Squat

 

From standing with feet shoulder width apart, squat down and then come up and raise one leg, keeping it straight, out to the side, then bring leg back to start position. Do another squat followed with the opposite leg lift to the other side. Continue alternating side that do the leg lift for each rep.

Get Free Recipes and Love Notes!

Sent every 2nd Sunday + Get my 20 Quick & Easy Raw Recipes ebook FREE!

I agree to have my personal information transfered to MailChimp ( more information )

I will protect your email address and never give it away. You can unsubscribe at any time.

Powered by Optin Forms

Knee Hugs

 

Sit on mat and lean back, stretch arms out to side and lift legs up from mat, still kept low and stretched out, then bring in legs bending knees and at the same time bring arms around and hug around legs, just barely touching them and then lean back out of it bringing arms back out to sides and legs straight and kept raised above mat. Each knee hug is one rep. Try to keep legs up off the floor as much as possible throughout movements. 

Get Free Recipes and Love Notes!

Sent every 2nd Sunday + Get my 20 Quick & Easy Raw Recipes ebook FREE!

I agree to have my personal information transfered to MailChimp ( more information )

I will protect your email address and never give it away. You can unsubscribe at any time.

Powered by Optin Forms

One Leg Burpee

 

Standing with feet hip width apart, squat down and place hands on ground in front of you, jump back on one leg into plank position, with other leg elevated do a push up, jump supporting leg back in and jump up in the air. Alternate legs for each rep.

Get Free Recipes and Love Notes!

Sent every 2nd Sunday + Get my 20 Quick & Easy Raw Recipes ebook FREE!

I agree to have my personal information transfered to MailChimp ( more information )

I will protect your email address and never give it away. You can unsubscribe at any time.

Powered by Optin Forms

Knee Tuck Burpee

 

There is no push up with this one. Standing with feet hip width apart, squat down and place hands on ground in front of you, jump legs back into plank position, do 2 knee tucks, one with each knee, then jump legs back in and jump up in the air.

Get Free Recipes and Love Notes!

Sent every 2nd Sunday + Get my 20 Quick & Easy Raw Recipes ebook FREE!

I agree to have my personal information transfered to MailChimp ( more information )

I will protect your email address and never give it away. You can unsubscribe at any time.

Powered by Optin Forms

Side Burpees

 

Squat down and put hands together on ground in diamond position a little off to one side, then jump both legs out sideways in the other direction, push up then jump legs in and jump up, alternate sides for each rep.

Get Free Recipes and Love Notes!

Sent every 2nd Sunday + Get my 20 Quick & Easy Raw Recipes ebook FREE!

I agree to have my personal information transfered to MailChimp ( more information )

I will protect your email address and never give it away. You can unsubscribe at any time.

Powered by Optin Forms

Hop Over Burpees

 

Standing with feet hip width apart, squat down and place hands on ground in front of you, jump legs back into plank position, do a push up, jump legs back in and jump up and sideways to the left (or right) and then do another burpee in the same manner. For next one jump back to start position and continue doing burpees jumping to alternate sides for each rep. 

Get Free Recipes and Love Notes!

Sent every 2nd Sunday + Get my 20 Quick & Easy Raw Recipes ebook FREE!

I agree to have my personal information transfered to MailChimp ( more information )

I will protect your email address and never give it away. You can unsubscribe at any time.

Powered by Optin Forms

Double Push Up Burpee

 

Standing with feet hip width apart, squat down and place hands on ground in front of you, jump legs back into plank position, do 2 push ups, then jump legs back in and jump up in the air.

Get Free Recipes and Love Notes!

Sent every 2nd Sunday + Get my 20 Quick & Easy Raw Recipes ebook FREE!

I agree to have my personal information transfered to MailChimp ( more information )

I will protect your email address and never give it away. You can unsubscribe at any time.

Powered by Optin Forms

T Push up Burpee

 

(aka Santana Burpee) Squat and Jump legs back, push up then pivot body into side plank position with top arm stretched out towards ceiling in straight line, return to pushup postion, jump feet in and jump up

Get Free Recipes and Love Notes!

Sent every 2nd Sunday + Get my 20 Quick & Easy Raw Recipes ebook FREE!

I agree to have my personal information transfered to MailChimp ( more information )

I will protect your email address and never give it away. You can unsubscribe at any time.

Powered by Optin Forms

Superman Burpee

 

Standing with feet hip width apart, squat down and place hands on ground in front of you, jump legs back into plank position, do a push up, then extend one arm straight out in front of you while at the same time lifting and extending opposite side leg out straight behind. Hold this position for a second or two and then release coming back into plank position, jump legs back in and jump up in the air.

Get Free Recipes and Love Notes!

Sent every 2nd Sunday + Get my 20 Quick & Easy Raw Recipes ebook FREE!

I agree to have my personal information transfered to MailChimp ( more information )

I will protect your email address and never give it away. You can unsubscribe at any time.

Powered by Optin Forms

Dynamic Jumping Jack Burpee

 

Standing with feet hip width apart, squat down and place hands on ground in front of you, jump legs back into plank position, then jump legs out wide as you do push up and jump them back in as you come up from push up, jump legs back in and do a jumping jack when you come back up.

Get Free Recipes and Love Notes!

Sent every 2nd Sunday + Get my 20 Quick & Easy Raw Recipes ebook FREE!

I agree to have my personal information transfered to MailChimp ( more information )

I will protect your email address and never give it away. You can unsubscribe at any time.

Powered by Optin Forms

Double Curtsy Burpee

 

Stand, squat down, hands on floor and jump back to plank, do a push up and jump legs in, as you come up do a squat and then bring one leg behind other and do a curtsy lunge, hands are together in front of the body, leg comes back to shoulder width position, squat again and then do a curtsy lunge on the other side. This is one rep. 

Get Free Recipes and Love Notes!

Sent every 2nd Sunday + Get my 20 Quick & Easy Raw Recipes ebook FREE!

I agree to have my personal information transfered to MailChimp ( more information )

I will protect your email address and never give it away. You can unsubscribe at any time.

Powered by Optin Forms

 

Have a great workout!!
If you do this, please leave me a comment and tell me how it went.

Love to hear from you! : )

Get Free Recipes and Love Notes!

Sent every 2nd Sunday + Get my 20 Quick & Easy Raw Recipes ebook FREE!

I agree to have my personal information transfered to MailChimp ( more information )

I will protect your email address and never give it away. You can unsubscribe at any time.

Powered by Optin Forms

Tags: , , ,