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Bazillion Burpees Workout Challenge

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Our Bazillion Burpees Workout Challenge is not for the faint of heart! Just kidding, even beginners can do this one. Read the instruction below then print it out to take to the gum. 

Burpees are, probably, one of the best total body exercises that exist. When done correctly, you will use almost every muscle in your body to complete the exercise and burn tons of calories in the process. If you practice, your endurance will improve, not only for more burpees but in general. You will gain strength, and even coordination, as your perfect the move and its many nuances.

The proper way to do a burpee is to, essentially, kicking back as your hands hit the ground and immediately lowering your body to the ground. Once you’re entirely on the ground, with your body in a tight line from head to toe, push up while jumping your feet out wide, to land on the outside of your hands. As your feet plant, begin your jump with hands overhead. Easy, right? You’ll get the hang of it, just practice.

Perfect Your Burpee With These Tips:

1. Your core must be tight the entire time. This protects your back and is essential for proper form.
2. Keep your feet wide to protect your knees.
3. Take your time in the beginning. Start with just walking through the motions to warm up and get your body ready for the complicated movement.
4. Try not to pause at any point in the exercise.
5. Push-ups are just a moving plank. Don’t let your back curve or arch, but try to keep your head, neck, and shoulders in line-straight through to your ankles.

Bazillion Burpees Workout Challenge: 

Warm Up

10 walkouts (Bend down, hands to the floor, walk hands out to a plank, then back in again, back to standing by rounding up.
10 push ups
10 squats
10 jumping jacks

Round 1

10 ½ burpees (no push up)
Rest 1 minute
Repeat x3

Round 2

10 Competition Burpees (chest to the floor)
Rest 1 minute
Repeat x3

Round 3

10 LeapFrog Burpees (burpee, then leap forward to another burpee)
Rest 1 minute
Repeat x3

Round 4

10 Knee In Burpees (competition burpee, but at the top of the push up bring one knee in, back to chest to the floor, bring the opposite knee in at the top of a push-up, then feet jump in and squat jump= 1 burpee)
Rest 1 minute
Repeat x3

Round 5

10 Front and Back Burpees (from standing, squat down into laying position on your back, arms overhead, perform a full sit up to squatting position with hands on the floor, jump your feet back into a plank, push up, feet in, and jump up)
Rest 1 minute
Repeat x3

Cool Down and Stretch

Now, that’s 150 burpees! If you are a beginner, only do 5 burpees per set. If you’re a pro, record your time and try to beat it next time.

 

Want a printable version? Get it here: Bazillion Burpees Workout Challenge 

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