Who’s ready to freaking burpee!!!???!!!
Burpees are one of the best cardio bodyweight exercises because they pretty much get every single muscle in the body working. Biceps & triceps included!
So I have good and bad news – what do you wanna hear first?
The bad? 😉
Ok. There’s something a little different about this burpee that will cause your stabilizer muscles to work more, which means the exercise will be more difficult…..and it’s the 180 jump!
And did I mention that this burpee variation isn’t just any ol’ burpee – this is the 180 competition burpee!
So before beginning this workout, try performing a competition 180 burpee. Make sure you’re working with proper form, and you’re not going to half ass the exercise.
Ok, now is the good part.
workout is only a 4 minute workout. 🙂
The way it is set up is known as a tabata workout – meaning you’ll be using a timer to set intervals and during each 20 second interval is when you’ll be doing the burpees. Then there are 10 second intervals where you can rest.
It’s not long – so you HAVE to push as hard as you can and really WORK those burpees to the ground, and to the sky!
+ exercise mat
+ gymboss interval timer
Set your timer for 10 seconds for REST, 20 seconds for WORK and 8 rounds total.
During each 20 second interval – burpee your freaking heart out!!!
When completing a competition burpee, you want to bring your chest right to the floor, lift your hands slightly up and then push yourself back into the push up position before exploding into the air.
The picture above doesn’t show it – but as you jump into the air COMPLETE A 180 JUMP so you’re facing the opposite way when you land, and then begin the next burpee.
That’s what makes this workout SO FUN!
Perfect for a Saturday, I say! 🙂