What is a burpee exercise? Burpee is a composite plyometric exercise from the CrossFit training. This exercise is a mini-complex of easy exercises (push-ups, squats, jumps).
Also, it is plyometric because it develops explosive muscle strength, speed, and endurance of the athlete.
How to do burpees?
To perform the classic version of burpee look for an article on how to do a burpee the right way. And then you can perform any kind of this exercise you want.
Box jump burpees
You need to perform movements at a fast pace. Also, you cannot rest between repetitions.
To complete the box jump burpee form, you need a particular wooden bollard (box) for a jump. Typically, the height of the cabinets is 60 cm. But you can use 50 or 70 cm box.
The technique of the exercise
Box jump burpees require special physical skills from the athlete.
The technique of doing box jump burpees provides the following movements:
1. Stay in front of the box at some distance. Take an emphasis lying down. Then put your hands shoulder-width apart.
2. Press off the floor at a quick pace.
3. Lift from the floor. And bend your knees a little. After that take your arms back and also sit down.
4. Powerfully push off, jump forward and up. Also, stretch your hands in the side tables. Jump onto the box. And then, without turning, jump back.
5. Again, the rest flat. Repeat box jump burpees.
In the case you are not confident in your abilities, you can simply start jumping up on the spot. But then still go back to the correct version of the exercise.
Besides, the number of repetitions depends on your training and CrossFit training experience.
Why is box jumps efficiently?
For example, it can be an addition to a classical deadlift with a barbell.
Together they “burn through” the muscles of the legs. And, after box jump burpees you will come out crawling of the gym tired and happy. Also, box jumps trains the muscles to lose weight as quickly as possible in a short period, developing jumping ability and speed.
During the jumps on the box, you work out almost all the muscles of the body. Muscles that work the most intensively are:
Also, you involve in work the muscles of the back and the abdominals. Therefore, the elasticity of the tendons improves.
Besides, explosive exercises strengthen the central nervous system well. By including them in your training program, you will notice an improvement in overall productivity.
For example, you will be able to work with different weights longer and more. And it will help to further increase in muscle mass.
Complication exercise
If you have already completed the technique of jumping, you can complicate the exercise by increasing the height of the box. To do this, you can simply put a few pancakes on the box.
To jump to a greater height, you need to learn how to tighten your legs to your chest.
Performance technique of jumps
Box jumps are less traumatic compared to other types of jumps because you make less stress on the joints. Therefore, you can use them in training quite often. In our case, we use it in box jumps burpee instead of a classical burpee.
Remember that aimless movements are a direct path to injury. Therefore, the first thing to do is to examine the technique carefully. You need only one thing to perform this exercise – box.
Its size is most often 50, 60 and 75 cm. Besides, you should choose the height of the box based on the level of your training. It is worth starting from a small height.
Initial position
For the jump trajectory to be smooth and the pressure on the joints to be minimal, one should not get too close to the cabinet.
Back from the box
Jump from the cabinet. Gently land on slightly bent legs. From this position, without a pause, jump again. When jumping from the box back, you do not need to do any extra effort.
So, just jump down completely relaxed with your back as straight as possible and your feet slightly inclined.
Burpee with Kettlebell Swing
BURPEE + KETTLEBELL SWING = FAT BURNING
How many exercises do you need for a good fat burning workout? 5, 8, 10? You can get by with only two exercises. It is one of the peculiarities of weights. Pieces of training can be very minimal in form, but very effective in content.
Of course, not any exercise is suitable for doing a whole workout on its basis. It should be fast enough and use a lot of muscle. Swings with a weight meet these options.
We will supplement them with one exercise with body weight (in our case it will be a burpee). And the training is ready.
Perform the exercises in turn: 25 swings, one burpee, 24 swings, two burpees and then the scheme. Besides, each required rest time you can regulate independently, taking into account the fact that the training should be done in the minimum time for you.
Training is hard and takes at least 50 minutes. And in most cases more. Therefore, pre-tune in to overcome themselves and light work.
Feedback from those who have already tried the training:
I tried it today with my 16 kg weight. Right, I did not start with 25 swings, but from 20. And this thought was correct – on the part of “8 swings – 14 burpee” I collapsed to the floor. And that, I lasted a long time, I think.
Complete training, replacing swings squats with weight. And it was all more relaxed. So, my conclusions – training, despite the, emn, very brief content, is very, very intense. Especially in case, you try to reduce the rest time between sets to a minimum.
Our safety precautions are everything. Admittedly, we need a used swing technology. Otherwise, you can rip your back with remarkable ease.
Reporting! I made all 25 burpees, with 8 kg weights. Swings were effortless to do because I was doing them all the time with 16 kg. But the Burpee closer to the middle has become quite deadly. All took 47 minutes. The state at the end of each approach was “right now I’ll die.” Somewhere in the 20th circle, I wanted to quit and go home 🙂
Conclusion: a beautiful complex, if you’re going to quickly and economically kill yourself at home.
Dumbbell burpee
Dumbbell burpee: exercise technique, tips, and tricks
To perform the dumbbell burpee, you need a minimum of space. You can do it at home or outdoors. But it is better to start at the gym. Because only with the correct technique of execution it will give the desired result.
Dumbbell burpee is not recommended for people with problems with the cardiovascular system (or do it with extreme caution). A few recommendations from experienced athletes:
Burpee Pull Up
Burpee Pull Up allows you to work out the maximum number of muscles for one workout. To comfortably perform the burpee pull-ups, you need to master the technique of these two exercises separately.
The technique of the exercise: “Burpee Pull Up”
Initial position:
Legs are shoulder-width apart, the pelvis is unbent, the body is vertical.
Burpee Pull Up helps you to pump your arms, breasts, shoulders and back muscles.
Pull-ups on the bar have a small number of contraindications. So, it is banned to do a pull-up for people who have:
Burpee with Push-Up
Performing the exercise, do not place hands on the floor, but on the bench. Besides, do the push-up with emphasis on the legs and the chair. Moreover, you can complete this exercise only by jumping on the hill.
Why is it beneficial to do a burpee with Push-Up? What are the benefits of push-ups?
It seems that everyone knows about effective results that push-ups make. They are useful both in combination with other exercises, like burpees, and when they are performed separately.
How to push up from the floor correctly?
Exercise brings maximum benefits only with the adherence to the technique of performance. To make the push up successfully, follow this:
1. Take the original position.
Lie on a flat, smooth horizontal surface. The hands should be at the width of the shoulders, and the feet – the pelvis. It is necessary to ensure that the toes are on the floor, and the palms are directed upwards.
Do push-up. Bend the hands in the elbow joints when you inhale. And lower down the body so that it forms an even and straight line. But it should be uniform and not broken. Any deflection violates the technique of execution.
2. Back to the initial position.
Perform the return to the starting position while you exhale. There are many varieties of push-ups from the floor. It allows you not only to diversify the workout. But also to pick up any you like, having tried different, most optimal options for yourself.
There are more than fifty kinds of exercise. But it is not enough to dwell on the most popular. Push-ups are either relieved or weighed. It depends on the position of the arms and legs. Engaging in a third-party inventory may make the process easier or, on the contrary, complicate it.
Burpee Jumping Lunges
It is effortless to understand the technique of this type of burpee. So, do a classic burpee. And after jumping, do jumping lunges.
Jumping lunges is a functional exercise that is more intense than standard lunges because it requires more energy and more skills to perform. Exercise is useful for increasing strength and endurance of the legs. Also, it can be a costly exercise for cardio-strength training.
In this exercise, it is essential to maintain the balance of the whole body during the jump. Also, it is crucial to land gently at the lowest point. Otherwise, you risk getting hurt.
This variant of the lunges is one of the best of cardiovascular exercises. Or do them in your intense fat burning workouts. Moreover, remember that you should not linger on the floor, but spring with legs. Only this will make the exercise as useful as possible.
Mountain climber burpees
It is so easy to perform mountain climber burpee. It is almost the same as the classic burpee. But from this high plank position tuck one knee in toward the same elbow. Then tuck the other knee in. After that jump your feet into your hands and stand back up.
The advantages of mountain climber:
Mountain climber is good because, during its execution, you load several muscle groups simultaneously. People believe that the “mountain climber” is more effective than the twisting for the press, buttock bridge, and other similar exercises.
Exercise increases heart rate, calorie consumption. Besides, it helps strengthen the muscles of the arms and legs, buttocks, shoulder girdle. Moreover, this exercise reduces the percentage of adipose tissue in the body.
Star jump burpees
Do classic burpee. But after each burpee makes a star jump. Why is it better to do star jump burpees instead of classic burpees?
Advantages and disadvantages of the exercise
One of the best benefits star jumps give you is fat loss. “Star jump” is one of the plyometric (jumping) loads that involve large muscle groups of the body.
Another benefit of the exercise is muscle tightening.
Of course, with the help of intense jumps, you will not be able to pump up volumetric hips or biceps. But to tighten the waist, make legs and arms slimmer. It is achievable goals. When performing the “star jump,” the main load have quadriceps and gastrocnemius muscles.
During fly-arms, one work out deltoid muscles. Also, you create a mediated effect on the press and back muscles. In addition to strengthening muscle fibers, star jump exercise increases the elasticity of ligaments, tendons.
Also, it improves joint mobility.
And it has a positive effect on overall endurance. Besides, it reduces the risk of cardiac diseases.
Let us examine the correct implementation and small nuances of the star jump exercise:
Recommendations:
Contraindications to exercise:
Wide legs burpees
When you perform a classic burpee, after having done plank just make your legs apart one by one. Then, when you are again in plank, finish doing a burpee. Jumping in the plank with legs apart is a fitness exercise that actively uses almost all the muscles of the body.
The advantage of this exercise is that it is well suited for burning calories and strengthening the entire body while simultaneously pumping the press.
TIPS
Beginners preferably alternately put one foot to the side gradually increasing the pace. The faster the speed, the higher the efficiency and load.
Since jumping into the plank is a dynamic exercise, it is recommended that you do it not earlier than your lower press recovers. And it usually happens 2-3 days after exercise.
MISTAKES
Crouched back and any deflection in the lower back during the stance in the bar.