Burpeeing in the New Year Workout 15 min
2013
This workout is 15 minutes of intervals with lots of burpees. It’s 4 different types of burpees intermixed with other legs, butt and abs exercises making this a mainly lower body workout. Jump lunges and squats are a couple of the best exercises I have found for shaping the butt and upper thighs. These bodyweight exercises are amazing and have just about completely erased any signs of cellulite from my upper legs, which is astonishing considering I have had this most of my life, and have tried every cream, lotion, potion and trick I would hear of to try to get rid of it. Go figure that now in my late 40’s I would discover the key with these bodyweight exercises, which seems to make it magically fade away. Awesome. So come burpee with me and get great shaped legs!
If there are any exercises that are too hard for you to do, modify to do them to the best of your ability. For jump lunges if they are too hard, or feel too hard at any point, switch to reverse lunges and alternate legs for each rep. For the burpees if it is hard for you to jump back or jump forward, then just step back and step forward. For squats make sure your knee never extends past your toes. Always keep form your priority and never put undue stress or strain on your body. Take care of your body so it will stay in great shape for your lifetime.
Burpeeing in the New Year Workout
Workout Breakdown
This workout is 15 minutes of interval training.
Set your timer for 18 rounds of 10 seconds rest and 40 seconds work and go through the following exercises twice:
Burpees
Jump Lunges
Side Burpees
Dynamic Squats
Dynamic Burpees with Tuck Jumps
Side Lunge Jumps
Roll Back Burpees
Side to Side Squats
Plank
Workout on Video
My Reps
Burpees – 7, 6
Jump Lunges – 30, 27
Side Burpees – 6, 6
Dynamic Squats -23, 20
Dynamic Burpees with Tuck Jumps – 6, 5
Side Lunge Jumps – 39, 40
Roll Back Burpees – 5, 5
Side to Side Squats – 16, 15
Plank
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 a push up, jump legs back in and jump up in the air.
Start in a forward lunge position, a low wide walking stance with front leg bent and back leg straight, and simultaneously jump up switching feet so that legs are in opposite positions, the one that was behind is forward and bent, and the one that was forward is now behind. Continue jumping and alternating positions of legs and feet. Each jump is one rep.
Squat down and put hands together on ground in diamond position a little off to one side, then jump both legs out sideways in the other direction, push up then jump legs in and jump up, alternate sides for each rep.
From standing, jump legs out and squat down simultaneously touching ground with fingers while in squat, then jump feet back in and stand up.
Dynamic Burpees with Tuck Jumps
Standing with feet hip width apart, squat down and place hands on ground in front of you, jump legs back into plank position, then jump legs out wide as you do push up, then jump legs back in and then jump up in the air as high as you can, bringing knees up to your chest and touch tucked knees with hands at highest point of jump.
From standing position place left leg out to side keeping it straight and bend right knee going down into a side lunge, touch ground with left fingers. From this position jump and switch doing a side lunge on the other side, so that right leg is straight and knee of left leg is bent and touch ground with fingers of right hand. Continue jumping and each time doing a side lunge on the opposite side. Each lunge and touch down is one rep.
Standing at the end of your mat, or on ground, with feet hip width apart, roll backwards so that your knees are overhead and then forward again, place your hands on the ground in front of you and then jump legs back into plank position, do a push up, jump legs back in and jump up. This is one rep.
Start standing with legs together, then take a step out to the right and squat down and then step back to start position and repeat on other side; step out on left side, squat and return. Continue alternating sides with each rep.
From push up position, come down onto forearms and hold body up in a straight line only supported by your feet and forearms. Pulling in your ab muscles helps to work them. Hold this position for required time.
