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

Wednesdays: Burpee Broad Jumps

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Standing with feet shoulder-width apart, squat down and place hands on the floor, worming chest down to the floor and jumping legs back.
Press off hands and raising chest, jump feet back up so they land just outside of hands.
Sit back into a squat, swinging the arms back, then explosively jump forward, as far as you can. That’s one rep.

Modification: Jump just to be (3-inch hop is OK)!



Thursdays: Burpee Roll-Backs

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Stand with feet shoulder-width apart and squatting down place hands on the floor, worming chest down to the floor and jumping legs back.
Press off hands, raise chest and jump feet back up so they land just outside of hands. Standing up, raise arms overhead and explosively jump up into the air
Sitting back into a squat, lower all the way down touching the floor. Continuing to roll back onto shoulders, use the momentum to rock back up to standing position, finishing with another hop. That completes one rep.

Modification:

–Place your hands on the shins, which allows a little bit more connection to your lower half and enhances momentum.
–Don’t roll all the way back in the beginning if it’s too much.
–Have a mat or pillow behind you to feel it on your back and know your stopping point.


Fridays: Lateral Jump Burpees

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Standing with feet shoulder-width apart, squat down and placing hands on the floor, worming chest down to the floor and jumping legs back.
Press off hands and while lifting chest, jump feet back up so they land just outside of hands.
Sitting back into a squat, swing the arms back and explosively jump to the left. Performing another burpee immediately, jump to the right. That completes one rep.
Modification: Same as the Broad Jump Burpee; but instead of 3-inch hops turn into 6-inch hops.



Saturdays: Burpee Mountain Climbers

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Standing with feet shoulder-width apart, squat down and placing hands on the floor jump feet back into a high plank.
Bring the left knee to left elbow then a right knee to right elbow.
Press off hands and raising chest jump feet back up so they land just outside of hands.
Standing up, raise arms overhead as you explosively jump up into the air. That completes one rep.
Modification: perform it on an incline bench or something couch-height to take a little bit of the weight off your hands.


Sundays: Spider Push-up Burpees

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Standing with feet shoulder-width apart, squat down and placing hands on the floor then jump feet back into a high plank.
Lifting right leg and raising right knee to right elbow, perform a push-up. Extending the right leg back place toes on the floor. Repeat on another side.
Press off hands and lifting chest, jump feet back up so they land just outside of hands.
Standing up, raise arms overhead and explosively jump up into the air. That completes one rep.
Modification: While the left knee comes to the left elbow, place the right knee on the floor and then complete the push-up. Pull it off the floor, returning to the left leg back to the starting position. Repeat on the opposite side.

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Source : www.fitnessmagazine.com