Anyone who works out with me knows I LOVE, LOVE, LOVE Burpees. I think they are the single, best full body workout you can do. You don't need any equipment and you can literally do them anywhere.
On Friday, Coach Darsenio surprised me with the best gift EVER. A full tabata set of burpees. OK, there were flowers and a Lululemon gift card leading up to it so that helped too but I was REALLY excited about the burpees!
The link above shows a video of all 8 exercises. But here's the break down:
Round 1 - Standard Burpee
Get down to plank position and explode up to a vertical jump. The key here is keeping your chest up and butt low when squatting down into the plank and also when pulling yourself up to jump.
Round 2 - Side Mountain Climbers with a Jump
Get down to a plank, move the right knee to the left elbow, followed by the left knee to the right elbow. Then explode to a vertical jump.
Round 3 - Knee Tucks with a Jump
Get down to a plank, jump your knees towards your chest before exploding to a vertical jump
Round 4 - Should Taps with a Jump
Get down to a plank, tap your right shoulder with your left hand, tap your left shoulder with your right hand, then explode to a vertical jump
Round 5 - Push up to Stand Up
One push up before standing up. No Jumps this round
Round 6 - Burpee with a Push Up
One push up before exploding to a vertical jump. With this one, I'm always extra careful when getting down (chest up, bottoms down) to putting too much pressure on my shoulders and wrists when going down for a push up.
Round 7 - Push Up with Straight Leg Jump
Same as Round 6 except, in this round, jump up with straight legs rather than a bend in your knee.
Round 8 - Push Up with Knee Tuck
Same as Round 6 except replace the vertical jump with a knee tuck. For the record, these are my FAVORITE burpees!! And the BEST way to end a burpee tabata set!!
Workout Scale:
Cardio: 4/5
Core: 4/5
Legs: 4/5
Arms: 3/5