The burpee is a move that has it all: A plank, push, squat, hinge and dynamic jump. It can be modified to a simple down and up off of the ground and progressed to one of the most challenging fitness moves around!
THE PLAN BASICS
第一周首先建立了掌握基本Burpee的基础。从三个burpees开始，您每天都会增加一个burpee，结束了8次Burpees之后的休息一天，请记住：完全欢迎修改。在第2周，您将换一个基本的burpee，以供烛台Burpee进行移动。注意：从第1周开始，计数继续建立，以帮助建立耐力和耐力。第3周增加了力量，第4周建立了爆炸性。
在接下来的四个星期中，我们将扩大您的Burpee银行并改善您的耐力，力量，稳定性和流动性，同时又提高了您的锻炼过程中的有趣因素。
THE EXERCISES
MODIFIED HALF-BURPEE
If you’re not comfortable doing the pushup and/or jump portion of a regular burpee, try a “half-burpee” which consists of a plank, step or jump up to the squat position and a simple stand. All of our burpee variations can be replaced with this option.
Begin in a tight, active plank position on the ground. Keeping your body in a straight line, lower down and press through the floor to complete a pushup. Immediately snap your feet under your body to land in a perfect squat position. While driving your arms up to the ceiling, press your feet through the floor and engage through the glutes as you leave the ground for your jump. Hinge hips back, place hands on the floor and hop back into the active plank. To modify the intensity, step back to a plank and step up to the squat rather than jumping from plank to squat. Also, you can remove the jump portion of the burpee.
CANDLESTICK BURPEE
It’s just like a regular burpee, but after the pushup, your feet come under your body to take you onto your back. Rolling backward, shoot your feet into the air with your arms firmly planted on the floor. Roll back into the squat position, stand and jump.
Modification:Remove the pushup and/or jump.
EXTRA SQUAT BURPEE
After the pushup of your regular burpee and before the jump portion, perform an additional squat.
Modification:Don’t feel like jumping? Just do two squats!
LATERAL JUMP BURPEE
The “jump” portion of the burpee is replaced with a lateral (sideways) jump. The lateral jump can simply be a side step.
TUCK JUMP BURPEE
The “jump” portion of the burpee is replaced with a tuck jump (bringing your knees to your chest). The tuck jump can be changed into a high-knee march on both legs.
