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Hot Bikini Workout 1: Burpee Blast

February 26, 2014 3 min read

#‎5DayWorkout‬ The middle of February might be the least likely time that you're thinking about the upcoming bikini season (other than wishing it would hurry up and get here), but it's actually the best time to start thinking about it. Now is the time to either ramp up your exercise routine, or start one in order to prepare for warmer weather and skimpier clothes. Whether you already have a steady routine and want to boost it, or you're looking to get started but are short on time, a quick 4 minute Tabata workout is the perfect solution to get that hot bikini body you want. This week, I'll have a different workout for you each day (Monday through Friday), so make sure to check back each day for your Hot Bikini Workout and get your body ready for warmer weather.
Today, I have a killer burpee workout for you. So grab your Gymboss interval timer and set it to 8 rounds of 20 seconds work and 10 seconds rest. You'll go through the list of exercises below twice for a total of a 4 minute workout.

Exercises

  • Push up to squat
  • Side push up burpee
  • One leg burpee left
  • One leg burpee right

Exercise Descriptions

Push up to squat

You might remember this one from Melissa in the last 30 day challenge. I really like this move. Get into the squat position then place your hands on the ground in front of you and jump your feet back into the plank position. Do one push up before jumping back into the squat position. Complete as many as you can in the 20 seconds.

Side push up burpee

This is a push up burpee, but instead of jumping your feet straight back, you will jump your feet out to the side. From a standing position, bend your knees and place your hands on the ground. Jump your feet back diagonally out to the right and do a push up. Jump your feet back to the starting position then reach your hands above you while you jump into the air. Repeat the above steps but jump your feet out in the other direction (left). Complete as many as you can in the 20 seconds.

One leg burpee left

Stand on your left leg, bend your knees and place your hands on the ground keeping your right foot off the ground. Jump your left foot back and do a push up. Jump your left foot back to the starting position then reach your hands above you while you jump into the air and land back on your left leg. Complete as many as you can in the 20 seconds.

One leg burpee right

Stand on your right leg, bend your knees and place your hands on the ground keeping your left foot off the ground. Jump your right foot back and do a push up. Jump your right foot back to the starting position then reach your hands above you while you jump into the air and land back on your right leg. Complete as many as you can in the 20 seconds.

Make sure to push as hard and as fast as you can to make the most of your 4 short minutes

  :) Pamela Find more like this on my Facebook page Gym Free Fitness   Photo by: Butz.2013 is licensed under CC BY 2.0

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