If you ask any of my students what my favorite exercise is, they will make a sad face and say, “burpees…” Ummmm. DUH. Why would this not be my favorite exercise of all time? It’s body-weight, (and let’s be honest – body-weight exercises are one of the things I can win at.They are my secret weapon…) You can do it anywhere. It uses almost every muscle in your body – except you face – and believe my your face does not want to be involved with the burpee. I speak the truth due to one too many face plants after one too many impressively aggressive chest-to-deck burpees. You get to jump AND clap. Who doesn’t love those two things? And it’s a kick in the face (only metaphorically of course if you follow the advice above.) LOVE BURPEES!
Due to my extremely grounded love of the burpee, it is only fitting that I design a whole workout around the creation and finally execution of the burpee. Thus, not only do you get the pleasure of doing the full expression of the burpee, you also get to do every component before you get to the mac daddy – it’s like eating dessert before dinner and then realizing dinner is dessert. I swear. It’s going to be that awesome (if you like burpees, if not, learn to like them. You’re awesomeness factor will sky-rocket.)
The Workout: Progressive Burpee Ladder with Sprints.
Building in a pyramid scheme, add 1 repetition of each exercise each round until you reach 10 reps per round. Then, move back down the pyramid, reducing by 1 rep per round until you are back to 1 rep: (If 100 burpees / 400 total reps isn’t sounding like a feasible option at this point, rock only the first half of the pyramid – stopping at 10 reps instead of going all the way back down. No big deal. Work up to it.)
Example, round 1: 1 tuck jump, 1 squat thrust, 1 pushup, 1 burpee. Round 2: 2 tuck jumps, 2 squat thrusts, 2 pushups, 2 burpees…when you get to 10 reps of each exercise work your way back down the pyramid until you are back to 1 rep per exercise.