The Humble Burpee workout

"Nothing in this world can take the place of persistence. Talent will not: nothing is more common than unsuccessful men with talent. Genius will not; unrewarded genius is almost a proverb. Education will not: the world is full of educated derelicts. Persistence and determination alone are omnipotent." Calvin Coolidge

I'm not sure how you feel about Burpees but I'm pretty sure you're going to hate them after this week. Regardless, let's get some basics out of the way. Burpees meld three exercises into one. You start off face down on the ground, move to a push-up position, jump to your feet, and finish off with a jump. It's aggressive, it's explosive, it's perfect.

The Perfect Burpee

Stand with feet at shoulder width apart. Keep your back straight as you reach down and place your hands on the floor. Jump push your feet back into a push-up position. Keep your core tight as you hold this position. Perform a push-up, then jump your feet to your hands and push through to standing. Immediately jump up as high as you can with your hands overhead and hips extended.

Boom. Hell yeah. Done.

Monday & Wednesday

5x20 (30 second rest)


Burpee to side jump: Perform a burpee, when jumping jump left, perform burpee and then jump right

Burpee to pull-up

Push-up to 10 high knees

Bear Crawl 20 feet

Tuesday & Thursday

Death by Burpee 15 minutes (minute one 1 burpee, minute two 2 burpees etc)

Ladder circuit as fast as possible 10,9,8 etc to 1


Air Squat




100 burpees as fast as possible-record time

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