Hi Squad!

It's challenge time and for the next 10 days we are in it to win it with the B&B Quickie Burpee Throw Down! This explosive exercise uses your bodyweight to sculpt from head to toe. The burpee works your arms, back, chest, glutes, core... well, basically you name it, it works it! This powerhouse exercise will spike your heart rate so it's great for HIIT. Plus, you don't need any equipment. You can do your Burpee Throw Down anytime and anywhere.



DAY 1: TRADITIONAL BURPEES x 10

1. Stand with your feet shoulder-width apart.

2. Squat and place your hands on the floor.

3. Jump into plank position.

4. Do one push-up.

5. Jump your feet back towards your hands.

6. Explosively jump in the air, throwing your hands above your head.

7. Land and repeat 10 times.


DAY 2: STAR JUMP BURPEES x 15

1. Follow traditional burpee through step #5.

2. Jump up in the air spreading your arms and legs out in an X formation.

3. Land and repeat 15 times.


DAY 3: JACK COMBO BURPEES x 20

1. Follow traditional burpee through step #4.

2. Stay in plank position after push-up and do one plank jack.

3. Jump your feet back towards your hands.

4. Jump in the air, throwing your hands above your head.

5. Do one jumping jack.

6. Repeat 20 times.


DAY 4: SUPERMAN BURPEES x 25

1. Stand with your feet shoulder-width apart.

2. Squat and place your hands on the floor.

3. Jump into plank position.

4. Slowly lower yourself down to the floor (negative push-up).

5. Once on the floor assume the "superman" position by lifting both your arms and your legs.

6. Push back up.

7. Jump your feet back towards your hands.

8. Explosively jump in the air, throwing your hands above your head.

9. Land and repeat 25 times.


DAY 5: SINGLE LEG BURPEES x 30

1. Stand on one leg.

2. Follow all steps of a traditional burpee while only standing on one leg.

3. Switch legs and repeat 15 times on each leg.


DAY 6: TUCK JUMP BURPEES x 10

1. Follow traditional burpee through step #5.

2. Jump in the air and touch your hands to your knees.

3. Land and repeat 10 times.


DAY 7: ATOMIC BURPEES x 15

1. Lie down on your back, keeping your legs straight with your arms bent behind your head.

2. Do a sit-up, but instead of lowering back to the floor, jump (or roll forward) to a low squat position.

3. Follow traditional burpee from steps #2 through #6.

4. Land and repeat 15 times.


DAY 8: 180 SQUAT JUMP BURPEES x 20

1. Follow traditional burpee through step #5.

2. Perform a jump squat turning 180 degrees (or halfway around) landing in a squat position.

3. Jump again (back the way you came) landing in a squat position.

4. Repeat 20 times making sure you turn to the right for 10 and then to the left for 10.


DAY 9: BROAD JUMP BURPEES x 25

1. Stand with your feet shoulder-width apart.

2. Jump forward as far as possible.

3. Follow traditional burpee from steps #2 through #6.

4. Land, turn around and repeat 25 times.


DAY 10: BOXER BURPEES x 30

1. Follow traditional burpee through step #6.

2. Land and throw 4 punches in Orthodox stance 15 times.

3. Repeat in Southpaw stance 15 times.


MODIFICATIONS

Omit all jumps and walk your feet to and from plank position.

Do the push-up on your knees or instead of a push-up hold plank position for 5 seconds.


PRO TIPS

Keep good form and don't rush through the challenge.

Avoid arching your back when exiting the push-up position.

Breathe!


Make sure to print your Burpee Schedule and follow along with us for the quickie challenge. We love to see your progress so make sure you connect with us on IG and our private B&B Facebook Page using #BBburpeeninja. We can't wait to see all your sweat!!

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