LET'S BURPEE! 💪 Essential Full Body Exercise

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► Burpee

The burpee is a great full body exercise, which has dynamic and explosive elements. We start in a plank position, which can be held as a plank or lowered to a pushup. For this one I'm holding a plank. Hop your feet through to your hands and do a squat. Continue through with the momentum into a jump while extending your hands in the sky.

Burpees are very taxing and I can only do a handful at a time, but it's still a great exercise to be able to do. If you can't do burpees yet, or you're warming up for them, let's go over some broken down components that you can train. Remember to only train within your ability, but I do always try to push for progressive overload.

►► Regressions

► High Plank Spiderman

The first regression has us holding our toes and palms on the floor to get in that high plank. Remember to keep your butt down as well. Using alternating feet, step each one up towards your hands with a bent knee.
This one is meant to be less dynamic and get your body used to moving your legs forward in a plank position.

It's also great for loosening up your hips for more range of motion when we do the explosive burpees.

► Mountain Climber/Frog Hop

Next we'll do a very similar exercise, but let's add a dynamic element. This time we'll try to hop back and forth between the alternating feet as quickly as we can. You can do this as a Mountain Climber, which is this movement with your knees coming in close to center. Or you can keep your knees wide similar to a Frog Hop. Each style will have different difficulty so try whichever you feel comfortable with.

This style of exercise will get our muscles used to firing quickly, which is a big part of being able to properly complete a full Burpee.

► Pulse Lunges

Now we'll do an exercise that will stretch out our frontal plane as we use our legs, similar to the jumping part of a burpee. Start with a lunge position, with your front knee bent, and your hands extended high above you in the air.

We'll be doing pulses by extending our forward knee up and down. This will help work on mobility through the hips and shoulders which will help with the burpee a lot.

► Squat To Jump

The last regression that will contributed to the burpee is a Squat to Jump. It's likely the more exhausting part of the Burpee, so doing these jumps will help train our muscles and energy systems to maintain the output.

Simply start in a squat stance with feet shoulder width apart. Squat down and on the upward motion jump into the air with both feet. You can make this one easier by holding a broom stick in front of you for stability if you haven't got the agility yet.

Whatever you decide to do just keep moving!
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Now that we've covered some warm ups and regressions, let's go over some ways to make burpees more difficult or advanced.

►► Progressions

► Burpee To Squat Hold

First, we'll do a Burpee with a Squat Hold. Although we're not jumping, this one is pretty difficult. Hop down and up as though you're doing a Burpee, but then hold the squat position for a short period of time.

This will feel a lot different than jumping, and you may be able to do more - but it'll really start to burn!

► Burpee To Toe Taps

The second progression is similar to the last, but we're adding some more complexity. Do the same Burpee to Squat Hold, but while you're holding the squat position we'll tap each foot out to the side. This will add work to our hip abductors and adductors, and introduce balance to our planted foot.

Once again, you may be able to do more of these than jumping burpees, but you'll quickly start feeling the burn after a short period.

► Burpee To Tuck Jump

The last variation is a Burpee to Tuck Jump. In our regular burpee, we're going from the floor to a squat, to a jump with hands in the air. For this one, we're going to do a Tuck Jump on the way up. This means we'll jump and bring our knees towards our chest.

I like to tap my knees on each repetition so I know I'm getting the right height and not dogging it.
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Feel free to take a longer break between rounds, or modify the movements as needed. 😃
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0:00​​​​​​​​ Burpee
4:00 Regressions
5:52 Progressions
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