Adventures in Burpeeland Workout est 16 min
2012
I woke up thinking about 4×4 Burpees and Adventures in Burpeeland. We were in the back of a 4×4… last time I was in the back of a 4×4 was in El Negro (name of the truck) going through Mexico with a case of beer in the back.. that was a long time ago. But I woke up with an adventure in my head and had to simulate it in a workout and this is it. You’ll have to use your imagination to get full effect.
What was I thinking? All those push ups!! For the 4 x 4 burpee you do 4 burpees and each with 4 push ups. It’s a special Burpeeland Adventure burpee! But I found all the push ups tough and did the middle 2 sets as just 4 regular burpees. That modification worked for me.. next time I will do it all properly! You can also modify with push ups from the knees. I just didn’t even think of that at the time.
Try it and let me know how you do with it!
Adventures in Burpeeland Workout
Workout Description
Time Challenge
10 180 Degree Burpees
4 x 4 Burpees (4 Burpees, each with 4 Push ups)
10 360 Degree Burpees
4 x 4 Burpees
10 Hop Over Burpees
4 x 4 Burpees
10 Double Curtsy Burpees
4 x 4 Burpees
10 Roll Back and Up to Standing Burpees
This workout took me 16:52, although this may not be a very accurate time with filming. I will definitely have to try a dry run through for time!
The Workout on Video
1st video with an audio intro!
Exercise Descriptions
Standing with feet hip width apart, squat down and place hands on ground in front of you, jump legs back into plank position, do 4 push ups and then jump legs back in and jump up in the air. Do this 4 times.
Standing with feet hip width apart, squat down and place hands on the ground in front of you, jump legs back into plank position, do a push up and then jump legs back in and jump up turning 180 degrees. Now from this position, facing the opposite direction, do another burpee in the same manner. Continue jumping 180 degrees for the end jump of each burpee and alternating directions for each rep.
Standing with feet hip width apart, squat down and place hands on the ground in front of you, jump legs back into plank position, do a push up and then roll 360 degrees to the side. From here come to push up position again and jump your legs back in and then jump up. For the next rep you do the same movements but roll back 360 degrees in the opposite direction so you end up in your starting position.
Standing with feet hip width apart, squat down and place hands on ground in front of you, jump legs back into plank position, do a push up, jump legs back in and jump up and sideways to the left (or right) and then do another burpee in the same manner. For next one jump back to start position and continue doing burpees jumping to alternate sides for each rep.
Stand, squat down, hands on floor and jump back to plank, do a push up and jump legs in, as you come up do a squat and then bring one leg behind other and do a curtsy lunge, hands are together in front of the body, leg comes back to shoulder width position, squat again and then do a curtsy lunge on the other side. This is one rep.
Roll Back and Up to Standing Burpees
Standing at the end of your mat, or on ground, with feet hip width apart, squat down and place hands on ground in front of you, jump legs back into plank position, do a push up, jump legs back in and stand up and then roll back so knees are overhead and then forward again. This is one rep. From here place hands on ground and jump (or step) your legs back and repeat movements as above, continue doing burpees for set number of reps or for time indicated.
