The 30-Day Burpee Challenge That Will Totally Kick Your Butt

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Some people don’t like the Burpees, but when realized that they make them feel stronger, tighter, and more toned they will immediately incorporate into their workout routines. We found the 30-day burpee challenge one of the most effective workouts. Look at the video and follow the instruction bellow

By performing only one move you’ll strengthen your shoulders, core, arms, glutes—basically means, your whole body.

The trainer on The Biggest Loser Jen Widerstrom created the seven burpee variations that you’ll do each day of the week.

If you are ready, it’s time to earn your burpee bragging rights.

Nail the Basic Burpee

Start standing with feet shoulder-width apart, arms at sides and weight in heels. Pushing hips back, bend knees, and lowering into a squat, place hands directly in front of the feet.

Shifting weight onto hands, jump feet back to land softly on balls of the feet in a plank position, keeping chest down to the floor.

Pressing off hands and raising chest, jump feet back up

Raising arms overhead, explosively jump up into the air.

Landing and lowering back into a squat, complete one rep.

Modification: Instead of this movement, step back into plank position with one foot at a time and step forward the same way.

Mondays: Burpee Kick-Outs

Standing with feet shoulder-width apart, squat down and place hands on the floor and jump feet back into a high plank.

Raise left leg and cross it under the body, raising the right arm and bending it to tap the right shoulder. Extending the left leg back, place toes on the floor. Repeat on the other side.

Lift chest and jump feet back up so they land just outside of hands by pressing off hands.

Standing up, raise arms overhead and explosively jump up into the air to complete one rep.

Modification: Placing your hip on the floor for just a moment, kick your leg out.

Tuesdays: One-Legged Burpees

Standing with feet shoulder-width apart, raise up your right foot off the floor. Jump down into a one-legged plank and worm chest down to the floor.

Press palms into the floor, jump left foot up toward hands (on one leg).

Stand up, raising arms overhead and explosively jumping up into the air. That completes one rep.

Modification: Use an incline bench when you place your hands and complete the movement.

Wednesdays: Burpee Broad Jumps

Standing with feet shoulder-width apart, squat down and place hands on the floor, worming chest down to the floor and jumping legs back.

Press off hands and raising chest, jump feet back up so they land just outside of hands.

Sit back into a squat, swinging the arms back, then explosively jump forward, as far as you can. That’s one rep.

Modification: Jump just to be (3-inch hop is OK)!

Thursdays: Burpee Roll-Backs

Stand with feet shoulder-width apart and squatting down place hands on the floor, worming chest down to the floor and jumping legs back.

Press off hands, raise chest and jump feet back up so they land just outside of hands. Standing up, raise arms overhead and explosively jump up into the air.

Sitting back into a squat, lower all the way down touching the floor. Continuing to roll back onto shoulders, use the momentum to rock back up to standing position, finishing with another hop. That completes one rep.

Modification:

–           Place your hands on the shins, which allows a little bit more connection to your lower half and enhances momentum.

–           Don’t roll all the way back in the beginning if it’s too much.

–           Have a mat or pillow behind you to feel it on your back and know your stopping point.

Fridays: Lateral Jump Burpees

Standing with feet shoulder-width apart, squat down and placing hands on the floor, worming chest down to the floor and jumping legs back.

Press off hands and while lifting chest, jump feet back up so they land just outside of hands.

Sitting back into a squat, swing the arms back and explosively jump to the left. Performing another burpee immediately, jump to the right. That completes one rep.

Modification: Same as the Broad Jump Burpee; but instead of 3-inch hops turn into 6-inch hops.

Saturdays: Burpee Mountain Climbers

Standing with feet shoulder-width apart, squat down and placing hands on the floor jump feet back into a high plank.

Bring the left knee to left elbow then a right knee to right elbow.

Press off hands and raising chest jump feet back up so they land just outside of hands.

Standing up, raise arms overhead as you explosively jump up into the air. That completes one rep.

Modification: perform it on an incline bench or something couch-height to take a little bit of the weight off your hands.

Sundays: Spider Push-up Burpees

Standing with feet shoulder-width apart, squat down and placing hands on the floor then jump feet back into a high plank.

Lifting right leg and raising right knee to right elbow, perform a push-up. Extending the right leg back place toes on the floor. Repeat on another side.

Press off hands and lifting chest, jump feet back up so they land just outside of hands.

Standing up, raise arms overhead and explosively jump up into the air. That completes one rep.

Modification: While the left knee comes to the left elbow, place the right knee on the floor and then complete the push-up. Pull it off the floor, returning to the left leg back to the starting position. Repeat on the opposite side.