Fitness Romance SagaBody By Burpees (Home Workout #3)
February 26th, 2012 • 16 Comments | Leave a Comment »
Equipment Needed: Interval Timer or a steady eye on the clock
Primarily Targets: Full body strength, fat-melting cardio
Time Needed: Approximately 20 minutes or less.
BODY BY BURPEES (after a thorough warm up)
You ready to bust out some Burpees and invisible rope skipping? Yep, me too. So choose your workout level below and decide which style of Burpee you will do (watch the video demo). This workout is designed to challenge you and can get intense, so please take short rests (approximately 15-45 secs) as needed throughout the workout. And make sure you have water nearby!
Level 1
- Round 1a ~ 3 minutes skipping intervals (50 secs skipping /10 secs low march in place)
- Round 1b ~ 5 Burpees
- Round 2a ~ 3 minutes skipping intervals (50/10)
- Round 2b ~ 5 Burpees
- Round 3a ~ 3 minutes skipping intervals (50/10)
- Round 3b ~ 5 Burpees
Level 2
- Round 1a ~ 4 minutes skipping intervals (50 secs skipping /10 secs high knees march)
- Round 1b ~ 10 Burpees
- Round 2a ~ 4 minutes skipping intervals (50/10)
- Round 2b ~ 10 Burpees
- Round 3a ~ 4 minutes skipping intervals (50/10)
- Round 3b ~ 10 Burpees
Level 3
- Round 1a ~ 5 minutes skipping intervals (50 secs skipping /10 seconds high knee jog)
- Round 1b ~ 20 Burpees
- Round 2a ~ 5 minutes skipping intervals (50/10)
- Round 2b ~ 20 Burpees
- Round 3a ~ 5 minutes skipping intervals (50/10)
- Round 3b ~ 20 Burpees
Happy burpee-ing, everybody!
16 Comments
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Geosomin February 26th, 2012 at 22:49
you know i cant resist a challenge
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yumyucky Reply:
February 26th, 2012 at 10:54 pm
I know dang well you’re gonna barrel through this workout.
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Alexandra February 26th, 2012 at 22:51
Daaaaaaaaamn burpees!!! Intense, especially the level 3 ones!! I appreciate that you took your time, when I have done them in the past, I’ve rushed through them resulting in bad form and exhaustion. Gonna try to work em in this week! Thanks for the video!
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Chad Anderson February 27th, 2012 at 4:27
Really like these circuits and burpees are great! I like to do ladders with these types of exercises as well. Good stuff! :)
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Lori February 27th, 2012 at 8:01
You make those burpees look so easy! How did you do that ??
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Yum Yucky Reply:
February 27th, 2012 at 9:29 am
Girrrl, I’ve been burpeeing consistently for 6 weeks now (because I’m insane??). The cardio & strength gains come pretty fast with that kinda torture.
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Melissa February 27th, 2012 at 11:57
DAY-ummm! This looks intense! I really wish I could do it. How hard are burpees on your back?
OK, I am really dumb. Promise I’ll wait to do this until after I’m healed!
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Yum Yucky Reply:
February 27th, 2012 at 2:31 pm
Well, ummm. My back never really gets sore from burpees, but if you try this right now I’m gonna slap you through the computer screen. Just sayin’.
Get well!! xo
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@somerskys February 27th, 2012 at 12:03
good vid of exercise u made it seem easy to follow!:’) but u and me or i both know u wanted to do a hip pop with that jammin song!!!!!!! but really, thanks for the vid to show what a real burpee xercise should look like:)))
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Yum Yucky Reply:
February 27th, 2012 at 12:56 pm
It took me longer to decide on the music that to make the video. LOL!
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@somerskys Reply:
February 27th, 2012 at 7:15 pm
@Yum Yucky, u misunderstand me, the music was really!! good! kinda zenish with some hip poppin music runs in the end. so it was perfect for that kinda intense burpeeing
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Adrienne February 27th, 2012 at 12:08
If I didn’t like you so much, I’d hate your azz. xoxo
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Jody - Fit at 54 February 27th, 2012 at 16:19
You are one rocking lady Josie!!!! You have made so much progress over the time I have been reading you!!!!
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Brittany February 27th, 2012 at 18:13
I loveee that you have cupcakes as the markers for each set. This is the only reason why I would want to do a burpee…so I know I am earning one cupcake each time I pull myself up.
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Cassie February 27th, 2012 at 22:46
girl, i’m so loving your videos.. make it easy for me to workout at home.. i don’t have to think about what exercise i need to do, you have done all the work for me
thanks boo!
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Jonathan Aluzas March 1st, 2012 at 18:58
Excellent, will try this one! Did this on Tuesday:
AMRAP – 15 minutes – 5 pull ups, 10 pushups, 15 squats
then
15 minutes of 1 min jump rope/1 min burpees
then
5 minutes spin bike
10 minutes of 200 yard sprints
I call this workout “Never Again.”
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