The 30-Day Burpee Challenge That Will Totally Kick Your Butt

Some people don’t like the Burpees, but when realized that they make them feel stronger, tighter, and more toned they will immediately incorporate into their workout routines. We found the 30-day burpee challenge one of the most effective workouts. Look at the video and follow the instruction bellow

By performing only one move you’ll strengthen your shoulders, core, arms, glutes—basically means, your whole body.
The trainer on The Biggest Loser Jen Widerstrom created the seven burpee variations that you’ll do each day of the week.
If you are ready, it’s time to earn your burpee bragging rights.

Nail the Basic Burpee


Start standing with feet shoulder-width apart, arms at sides and weight in heels. Pushing hips back, bend knees, and lowering into a squat, place hands directly in front of the feet.
Shifting weight onto hands, jump feet back to land softly on balls of the feet in a plank position, keeping chest down to the floor.
Pressing off hands and raising chest, jump feet back up
Raising arms overhead, explosively jump up into the air.
Landing and lowering back into a squat, complete one rep.
Modification: Instead of this movement, step back into plank position with one foot at a time and step forward the same way.

Mondays: Burpee Kick-Outs


Standing with feet shoulder-width apart, squat down and place hands on the floor and jump feet back into a high plank.
Raise left leg and cross it under the body, raising the right arm and bending it to tap the right shoulder. Extending the left leg back, place toes on the floor. Repeat on the other side.
Lift chest and jump feet back up so they land just outside of hands by pressing off hands.
Standing up, raise arms overhead and explosively jump up into the air to complete one rep.
Modification: Placing your hip on the floor for just a moment, kick your leg out.

Tuesdays: One-Legged Burpees


Standing with feet shoulder-width apart, raise up your right foot off the floor. Jump down into a one-legged plank and worm chest down to the floor.
Press palms into the floor, jump left foot up toward hands (on one leg).
Stand up, raising arms overhead and explosively jumping up into the air. That completes one rep.
Modification: Use an incline bench when you place your hands and complete the movement.
Continues on next page(Page 2) >>