What Are Burpees?

So, what exactly are burpees?

 

Well, let’s start off by discussing exactly what it is does and how to do one. Burpees have been around for almost as long as fitness has, and they can be a great addition to your fitness program no matter what fitness level you are at. It’s a great exercise for beginners, and still effective at an advanced athlete level.

 

Burpees are undoubtedly one of the most effective and popular exercises to ever be created. The best way to describe a burpee is by saying that it is a calisthenic and plyometric movement all-in-one exercise that incorporates your entire body. Nearly every part of your body from your shoulders down to your feet are utilized, and the best thing of all about it is that it requires no equipment and can be performed anywhere.

 

Burpees are simple to do, yet very effective when done correctly.

 

If you are looking to perform the perfect burpee, then you are in luck! Below is a step by step guide to help walk you through it. Check out the description below and then practice a few reps to make sure that you’ve got it down:

 

How to Perform a Burpee

  • Squat down and place your hands on the floor in front of you about shoulder width apart.
  • Jump both feet back so that you’re now in a pushup

 

  • Perform a pushup and lower your chest to the ground as close as possible to the ground. Please remember that if you need to modify your pushup at all, you can do so by performing your pushup with your knees on the ground.

 

  • After being in the down position, push yourself back up to the starting position.
  • Jump, and bring your feet towards your hands.

 

  • Stand up with both legs side by side, then jump into the air with some power while reaching your arms straight above your head as if you are literally trying to touch the sky.

 

How was that? Did you like those burpees? Felt great, right?

 

A lot of muscles are being worked when you do burpees and the efficiency of this exercise is what builds on its popularity among the general population. When you do a burpee, you are able to target your chest, triceps, shoulders, legs, butt, hips, and calve muscles. And if that wasn’t enough, you get a lot of cardio and aerobic exercise in as well. With its one-stop shop-like benefits, it is no surprise that burpees are often referred to as the “Costco of Exercises.”

 

It is relatively easy to implement burpees into any workout or exercise program that you do, including a workout on your Total Gym Fit. Below you are going to find a full body circuit workout routine that you can (and should) try today that include burpees and your Total Gym Fit.

 

By performing this exercise routine, you will be greatly improving your muscular endurance, stamina, and core strength immediately:

 

Workout

High Knees

2 Sets of 45 Seconds

Stand up straight and place your feet about hip-width apart. Place your hands palms down facing the floor, hovering just above your belly button. Quickly drive your right knee up to meet your right hand, bring the same leg back to the ground immediately bring the left knee coming up to meet your left hand.

 

As you are alternating knees, you want to do it with a hopping motion, staying on the balls of your feet the entire time. Make sure you are engaging your abdominal muscles as each knee comes up to meet the hands.

 

Mountain Climbers

2 Sets of 15 Reps with each leg

Begin in a push-up position so your hands are directly under your chest, shoulder width apart, with straight arms. Your body should form a straight line from your shoulders to your ankles. Lift your right foot off the floor and slowly raise your knee as close to your chest as you can. Return to the starting position and repeat with your left leg.

 

Burpee

2 Sets of 15 Reps

Squat down and place your hands on the floor in front of you about shoulder width apart. Jump both feet back so that you’re now in pushup position. Perform a pushup and lower your chest to the ground as close as possible to the ground. Please remember that if you need to modify your pushup at all, you can do so by performing your pushup with your knees on the ground.

 

After being in the down position, push yourself back up to the starting position. Jump the feet toward the hands. Stand up with both legs side by side, then jump into the air with some power while reaching your arms straight above your head as if you are literally trying to touch the sky.

 

Total Gym Fit Curls

2 Sets of 15 Reps

Sit up straight with good posture facing the Total Gym Fit. Grab onto the handles with a closed fist and begin to curl your hands up with the goal of getting your hands lifted up all the way to your chest. Curl up fast, then come back down to the starting position slowly to complete the rep. Repeat this sequence to complete the first rep and repeat the exercise to complete the set.

 

Bicycle Crunches

2 Sets of 25 Reps with each leg

Lie flat on the floor with your lower back pressed to the ground. Put your hands behind your head, then bring your knees in towards your chest and lift your shoulder blades off the ground, but be sure not to pull on your neck. Straighten your right leg out to about a 45 degree angle to the ground while turning your upper body to the left, bringing your right elbow towards the left knee. Make sure your rib cage is moving and not just your elbows. Now switch sides and do the same motion on the other side to complete one rep.

 

So, there you have it, a quick total body workout routine that needs no equipment except for your Total Gym Fit. This workout can be done in as little as 20 minutes if you push it and keep the breaks to a minimum.

 

Perform this workout two to three times per week for the next six weeks and see what happens to your mind and body. If you are consistent, you will be feeling and looking better in just a matter of weeks.

 

And as usual, we would like to hear all about it so please don’t forget to come back here and share how you’re doing on your fitness journey and let us know what progress you have made.

 

Good luck!

Mike Robinson
Mike Z. Robinson is the owner of the highly successful personal training facility, MZR Fitness as well as Mike Z. Robinson Enterprises which features & highlights a myriad of options to help fitness professionals grow their businesses and careers. Mike was the 2015 IDEA Personal Trainer of the Year, is the author of the E-Book: “Fitness Up, Everything Up”, and he is also a Media Spokesperson for both the American Council on Exercise & IDEA Health & Fitness Association.

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