Wednesday, November 02, 2011

Move of the Month: Burpees

 Ah, burpees.  We love to hate them.

They are tough, but we do them because we know that they are a fantastic full body exercise.  A staple move in any circuit or interval class, burpees are a great way to challenge your muscles and get your heart pumping.

They fit perfectly into this 30 minute workout or you could include them in your tabata drills.  Here is a step-by-step description of the exercise, including some modifications for all levels.

The Burpee

Begin tall with your hands reaching to the sky.  Keeps your shoulders relaxed and your abdominals tight.

Bend down into a deep squat and place your hands on the ground.

Jump both legs back into a plank position.  Body should be in a straight line with the wrists under the shoulders, abdominals and pelvic floor engaged.

Beginner Variation:  From the squat position, step your right leg back into a lunge, then back into the squat.  Next, step your left leg back into a lunge, then back into the squat.

Intermediate Variation: From the squat position, step your right leg back and then your left into the plank pose.

 From the plank, hop back into the deep squat position (or use any of the variations above).

Jump up from the squat and reach the hands back to the sky (or simply come back to a standing position for an easier variation).

Repeat sequence 10 times. And there you have it, the recipe for a perfect burpee!

Do you use burpees in your exercise routine?  How do you like to incorporate them into your workout?

Stay Healthy,

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