Custom Bodies is inviting you to participate in their first fitness challenge of 2018!! Our Burpee Fitness Challenge 2018!!
What exactly is this Burpee Fitness Challenge 2018?
The chorus I hear when I suggest burpees usually consists of a half-hearted “yay” followed by a couple of (not-so-quiet) groans. Let’s be real here: no one really enjoys doing burpees. They’re exhausting, they hurt, and they involve so much effort, especially if you do a bunch of them in a row. Now, what if I told you that you could make them fun? That you could do 50 of them in one day and not die? That by the end of the burpee challenge, you’d be sweating hard, but you’d be smiling? It’s a hard thing to consider, the first time around, but I promise you that this burpee fitness challenge is not something you’ll ever want to turn down. Ever.
What Exactly is a burpee?
There are about 100 different ways to do burpees, so I’m going to throw three out there for you to try: an easy version, a moderate version, and a hard version.
Easy Burpee: begin in a standing position. Squat down and place your hands on the ground in front of you. Kick your feet out so you land in a push-up position. Jump your feet back up to your hands. Stand up.
Moderate Burpee: begin with a small jump. Squat down and place your hands on the ground in front of you. Kick your feet out so you land in a push-up position. Do a push-up. Jump your feet back up to your hands. Stand up. Jump up.
Difficult Burpee: begin with a jump. Squat down and place your hands on the ground in front of you. Kick your feet out so you land in a push-up position. Drop yourself to the ground, reach your hands out to the sides, and lift your hands and feet off the ground. Return to your push-up position. Jump your feet back up to your hands. Stand up. Jump up.
The thing is, burpees are actually super beneficial. Because they’re a high-intensity workout, they burn fat 50% faster than moderate exercise. They work just about every muscle in your body (if your thighs aren’t killing you after a few sets, you’re doing them wrong). They’re an excellent source of cardio that isn’t running. You don’t need any equipment to do them (though if you want to make them more challenging, you can do them with a bosu ball). They’re basically the best form of condensed full-body cardio you’re ever going to find.
Now, what is this burpee fitness challenge that I’ve promised you? What does this new workout entail? Let me tell you— you’d better be ready to sweat. This workout will be done in 4 stations:
- Punching: for this station, you can use a punching bag or just punch the air. You’re going to do two punches off each hand.
- Push-ups: You’re going to drop and do 1 push-up.
- Running: you’re going to do a short sprint. Not very far- just enough to get your legs moving (don’t increase this in increments like the others).
- Burpees: you’re going to do one burpee (any level of your choice).
That sounds pretty easy, right? Good. Now, you’re going to go through the circuit 10 times, and each time, you’re going to add to the exercises you’re doing. So the first round of the circuit, you’ll do two punches off each hand, one push-up, one run, and one burpee. The second round will have you doing 4 punches off each hand, two push-ups, one run, and two burpees. The sixth will have you do 12 punches off each hand, 6 push-ups, one run, and 6 burpees. Make sense? Excellent! You’re going to have so much fun! Here are some exciting statistics for you too—by the time you’re done, you will have done:
20 short sprints
That’s a lot of work for one day, and it may seem difficult the first time you do it, but nothing gets easier without practice! Try doing it once a week, and see how quickly you improve, both in terms of general cardio, and the time it takes you to do it. You’ll see a fast improvement the more often you do it! I try and do this workout at least twice a week; because it’s fun, but also because it’s so good for me!
Have fun with your burpees! Join Custom Bodies Fitness and Massage and their “Burpee Fitness Challenge 2018”.