Train the whole body with one exercise – it’s possible! But only if you’re not afraid of sweat… Because it’s guaranteed to flow, in the Burpee Challenge! Burpee? Haven’t you heard? The push-up jump is THE trend exercise in the sports world. With this, you train the whole body: arms, buttocks, stomach, legs, and your endurance. Five things at once!
However, this super exercise is pretty strenuous. As the name suggests, you do a push-up—the first hate exercise for many women. From this position, jump up, clap your hands, and do another push-up. And keep doing it until you can’t anymore. Does it sound tiring? It is!
But the effort is worth it because, as I said, you train all women’s problem areas. And there is a little trick for beginners: instead of the push-up, you can do a simple one plank to be made. It’s exhausting, but your arms don’t fall off after the first burpee.
How To Do A Burpee Correctly: Here’s How
To do a burpee correctly, you must not rush at the beginning. Take it slow and learn the movement. Stand up straight with your legs about hip-width apart. This is your starting position for the burpee. Now comes the first part: the squat. Bend your legs, push your butt back a little and squat down. The palms are placed shoulder-width apart in front of the feet.
From this position, jump into the push-up place, stretching your legs straight back. If you are fit, do a push-up at this point. Beginners hold the Plank with straight arms for a short moment. Then pull your legs up, crouch, and jump up. Clap your arms over your head. Burpee number 1 is done!
Make sure you do the burpees correctly. Beginners should take their time. Keep your stomach tight throughout the exercise. When you squat, open your legs hip-width apart and ensure your feet are pointing forward. The back stays straight when coming down. When doing push-ups, the body must form a line. The tension in the stomach helps with this. The bottom should neither slide up nor sag.
The Ultimate Fat-Killing Workout With Burpees
Shopping Tip: You can continuously monitor your activities with a smartwatch or a fitness tracker.
The Big Four-Week Burpee Challenge
Training is much easier with a precisely defined plan. That’s why we’ve put together your burpee training for the next four weeks as a workout challenge. Face the challenge, then you will stay fit, and the bikini figure will not be an unfulfilled dream but will finally become a Reality!
Approach the challenge slowly – especially if you’re new to burpees. Do the first try and then see how many repetitions you can do – and whether you try the hardcore version with push-ups or the beginner version with Plank.
You now know how to do burpees: From now on, there are no more excuses! Clench your teeth and do as many burpees in a row as you can. You can do a minimum of five with Plank, right? Note the value.
Look at the note from Day 2 and then do the same number of burpees. I finally did it yesterday!
Day 4 & 5:
You are now really in training. Bet you can do one more burpee?
There’s still something going on. Can you do another burpee?
Well done! Give yourself a break. You deserve it!
Day 8 & 9:
With the day of rest in between, you could gather new strength. Add another burpee so that you can now do three more burpees than on day 1.
Day 10 & 11:
Even if it hurts, add a burpee.
Day 12 & 13:
You’re good at training now. Can you do two more burpees?
You deserve the break today.
Day 15 & 16:
Week 3 of the Burpee Challenge is full of fresh energy. Add two burpees to last week’s performance.
Day 17 & 18:
Try to do another burpee.
Day 19 & 20:
And one more.
Finally, another burpee break!
Day 22 & 23:
It’s the last round! Adds a burpee to last week’s peak effort.
Day 24 & 25:
It hurts, but one more will do.
Day 26 & 27:
We are almost done! Overcome yourself and attach at least one burpee to it!
Chaka! You made it! How many burpees did you end up with? Try to stay in training and keep training at least three days a week.
An Important Note At The End:
An active lifestyle with a balanced diet and plenty of exercises is still the best way to stay fit and achieve and maintain a healthy weight.