BURPEE TUCK JUMPS AUTUMN CALABRESE FULL

Jump up as high as you can and bring both arms over your head.Shoot both legs forward up to your hands and stand up.Repeat that movement with your opposite arm.Bring that arm back down so that you are again at the top of the pushup position.While holding that position and keeping your arms straight, open up towards the sky in one direction all the way up to a side plank position.In one fluid motion, lower yourself down to ground and kick your legs behind you so that you go to the top of a pushup position.It might look overcomplicated, but after a few reps you’ll get the hang of it. So yeah, you are going to work a lot in this one movement. You're going to get all of the benefits of a burpee (full body strength and conditioning) while targeting your core, challenging your cardiovascular system, and testing your explosiveness as you perform the knee tuck.

At the top of your jump, drive both knees up to your chest to perform a knee tuck.

In one fluid motion, drive your hands up to your feet, stand up and jump up as high as you can.

Drive each knee at a time up to your chest to perform a mountain climber.

Then push your chest back up to the top of a pushup position.

Drop your chest to the ground just like you would with a pushup

In one fluid motion, lower yourself down to ground and kick your legs behind you so that you go to the top of a push-up position.

Start in an athletic position with your knees bent, chest up and eyes looking forward.

This burpee will not only have you sweating, but you’ll have to rack your brain and seriously tap into your lower body strength. Then when you have the stand up on one leg, your glutes will be supporting your entire body which is a real test of lower body strength and power. In order to do a pistol squat, your body will demand great mobility with your hip and ankle joints. This works your coordination, and it's an extreme test of lower body mobility and single leg strength.

Repeat for 5 times on that same leg, then switch sides.

Perform a pistol squat with that leg and stand up.

You should be at the bottom of a pistol squat.

Rapidly shoot that same leg into the ground, while keeping your opposite leg straight.

Drive your knee towards your chest while driving the back of your shoulders into the ground.

Staying on that same leg, lower your butt to the ground and allow yourself to fall backwards on the ground/turf.

Perform a push-up and rapidly bring that same leg that you have been standing on forward.

Lower your entire body to the ground, place both hands on the ground in front of you.

Start on one leg an athletic position with your knees bent, chest up and eyes looking forward.

Rest as much as you need between sets, but try to finish all 10 reps of each variation consecutively without breaking. You'll perform 10 reps of each of the 10 burpee variations (except the final deconstructed burpee, which is multiple moves all in one). If you find yourself losing steam through the workout, scale back and use the adjusted versions provided below, or bow out. Burpees can get risky for your wrists and chest as you fatigue, especially if you're hitting the ground without control. As always, you should push yourself, but don't go beyond your limits. Make sure to watch the video above and follow these tips before trying out the more complicated variations.

BURPEE TUCK JUMPS AUTUMN CALABRESE FULL

The routine is also definitely not one that you should be doing casually, either-think of this as a once-a-month, work-up-to-it demolisher that you can use to spice up your training.ĭon't give the full series a go without mastering the basic burpee form. This Ultimate Burpee Challenge is not for the faint of heart. Burpees are one of the toughest conditioning moves you can do at the gym-so why not try a challenge that stacks 10 killer variations all in one workout?

Burpee tuck jumps autumn calabrese