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Lee´s Cardio Crazies - The Basic Burpee
Added:Mon, 10th May 10
This is a good cardio workout and will have your heart rate up in no time.
I would not use this as a warm up and would incorporate this into a workout program or circuit.
Make sure you have plenty of space behind you.
The Exercise
1
Stand with feet together and hands at your side
Bend knees and squat down into a crouching position
Rest your buttocks on your heels, with heels off the floor
Bend knees and squat down into a crouching position
Rest your buttocks on your heels, with heels off the floor
2
Position your arms so that they are straight in front
Arms should be shoulder width apart
Hands palm down on the floor
Position your arms so that they are straight in front
Arms should be shoulder width apart
Hands palm down on the floor
3
End in a press up position, making sure hips don’t sag and back does not arch.
Shift weight forward
Kick your legs straight out and back
4
Jump both legs back into the tuck (frog) position
Push up through the legs and stand back in start position
Hands by your side
Timings.
From the standing start position the timings are
1 =crouch
2 =legs out
3 =legs in
4 =stand.
Progression
Start doing the exercise for 30 seconds
Count how many times you can do it in that time
Next time, try to beat that score
Gradually increase time to 2 minutes
Now add to your circuit
Quick Tip!
Always try and keep good posture and power through the legs.
Breathe out on the outward movement of the crouch (2) and on standing (4).
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