Take your training to the next level with these burpee variants
When we listen or read”burpee”, our faces change. And they’re tough…. we won’t deny it. But if you’re really ready to increase the demand for your routine by adding a new challenge, these variations of the traditional burpee will come in handy.
First of all, if you’ve never done a burpee before, it’s time to learn the basics. At the end of the day, the traditional burpee is the”worst” of all, which is reason enough to see if you can handle it. With this animated gif from fitsugar.com we show you how to make a burpee.
- Squat down to rest your hands on the floor.
- Squeezing your feet in a squatting position, face back with a jump to adopt an ironing position.
- Do a basic flexion, bending your elbows and then returning to the ironing position with your arms stretched out.
- Make a leap forward to bring your feet to face your hands, and adopt a squatting posture.
- Make an explosive jump face up, going as high as you can.
- Start with ten burpees, or calculate how many you can do in a minute.
Burpee with jump to the drawer
This variation simply consists of making the jump to a drawer in step five of the previous instructions, instead of the clean jump face up. In this picture we see how the jump is done, although then there is the rest of the exercise to be done.
- Start in a bending situation with your chest on the floor in front of the drawer. Push face up using your arms and core, while jumping to bring your feet face to face your hands.
- Swing your arms back and forth to get some weight, and jump over the drawer. Stand on this one, straight as a doornail. Jump or take a step face down, and start again with the push-up posture – now repeat!
Reverse Burpee with Cajon Jump
This exercise is very similar to the previous one, and also ends with a plyometric jump in a drawer, but instead of starting with a flexion posture, we begin face up, with our backs on the floor.
- Stand on your back on the floor in front of the drawer, a few inches from your feet. Make sure the drawer you are using is firm and non-slip, and of a height that is comfortable for you to jump into.
- Stand up straight without the help of your hands (simulating the movement we do when we do sit-ups), bending our knees and supporting our feet on the ground to get us up. You can get high with a face-up leg roll.
- Once you’re standing in front of the drawer, sit back and swing your arms back and forth to assist in propelling the jump.
- As you get up from the squatting situation in a quick motion, jump over the drawer to stand fully on it, landing gently in a squatting position and slowly, slowly, stand. Get back on the ground with a jump or step face down.
Burpee with stride or lunge
This variation has very good effects for strengthening, but also for exercising the psyche. Yes, yes, as you read! It turns out that enormous concentration is required throughout the exercise, as attention must be paid to supporting coordination between the legs and the rest of the body.
To do a burpee with stride, do a traditional burpee, but instead of jumping with your legs together face up, at the end of the exercise, do it by moving your legs apart to adopt a stride or lunge posture. It’s about alternating with one leg and the other on each and every burpee you do.