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OMG Burpees October Challenge

September 22, 2014 5 min read

"I totally love burpees." ~ No one ever ~

photo 1 (3)

Who can ever get enough of burpees? As scary or annoying as they can be, they sure do the body lots of good! Burpees consists of multiple exercise to complete just one rep, working virtually your whole entire body!

burpee
How exactly are you supposed to do a Burpee? Well, there are many variances, but this is the basic simple version:
  1. Begin in a standing position. Your feet should be shoulder-width apart. Now, lower your body into a squatting position, placing your hands on the floor in front of you.
  2. Kick your feet back so that you are in push-up position. Keep your hands firmly on the ground to support your body.
  3. Lower your chest to do a push-up. Bring your chest back up.
  4. Kick your feet back to their original position. Stand up, and then jump into the air while clapping your arms overhead.
  5. Repeat.
Here is a month long challenge to help you not only build your endurance to withstand this powerful move, but to also master the burpee itself. It breaks down the burpee to help you master each move with ultimate perfection so that when you combine them all , you will have the perfect burpee! During this challenge you will be doing:
  • Squats
  • Burpees
  • Push-Ups
  • Mountain Climbers
  • Jump Squats
Happy October!

peppermint-scrub

OMG Burpees October Challenge (Complete each exercise once daily)   Wednesday October 1 5 Burpees 5 Push-Ups 5 Squats   Thursday October 2 5 Mountain Climbers 5 Jump Squats 5 Burpees   Friday October 3 10 Burpees 10 Push-Ups 10 Squats   Saturday October 4 10 Mountain Climbers 10 Jump Squats 10 Burpees   Sunday October 5 15 Burpees 15 Push-Ups 15 Squats   Monday October 6 15 Mountain Climbers 15 Jump Squats 15 Burpees   Tuesday October 7 20 Burpees 20 Push-Ups 20 Squats   Wednesday October 8 20 Mountain Climbers 20 Jump Squats 20 Burpees     Thursday October 9 25 Burpees 25 Push-Ups 25 Squats     Friday October 10 25 Mountain Climbers 25 Jump Squats 25 Burpees     Saturday October 11 30 Burpees 30 Push-Ups 30 Squats     Sunday October 12 30 Mountain Climbers 30 Jump Squats 30 Burpees     Monday October 13 35 Burpees 35 Push-Ups 35 Squats     Tuesday October 14 35 Mountain Climbers 35 Jump Squats 35 Burpees     Wednesday October 15 40 Burpees 40 Push-Ups 40 Squats     Thursday October 16 40 Mountain Climbers 40 Jump Squats 40 Burpees     Friday October 17 45 Burpees 45 Push-Ups 45 Squats   Saturday October 18 45 Mountain Climbers 45 Jump Squats 45 Burpees     Sunday October 19 50 Burpees 50 Push-Ups 50 Squats   Monday October 20 50 Mountain Climbers 50 Jump Squats 50 Burpees   Tuesday October 21 55 Burpees 55 Push-Ups 55 Squats   Wednesday October 22 55 Mountain Climbers 55 Jump Squats 55 Burpees   Thursday October 23 60 Burpees 60 Push-Ups 60 Squats   Friday October 24 60 Mountain Climbers 60 Jump Squats 60 Burpees   Saturday October 25 65 Burpees 65 Push-Ups 65 Squats   Sunday October 26 65 Mountain Climbers 65 Jump Squats 65 Burpees   Monday October 27 70 Burpees 70 Push-Ups 70 Squats     Tuesday October 28 70 Mountain Climbers 70 Jump Squats 70 Burpees   Wednesday October 29 75 Burpees 75 Push-Ups 75 Squats   Thursday October 30 75 Mountain Climbers 75 Jump Squats 75 Burpees   Friday October 31 80 Burpees 80 Push-Ups 80 Squats Microsoft Word - Document4 DEMOS:
Burpees
  • Begin in a standing position. Your feet should be shoulder-width apart. Now, lower your body into a squatting position, placing your hands on the floor in front of you.
  • Kick your feet back so that you are in push-up position. Keep your hands firmly on the ground to support your body.
  • Lower your chest to do a push-up. Bring your chest back up.
  • Kick your feet back to their original position. Stand up, and then jump into the air while clapping your arms overhead.
  • Repeat.
Mountain Climbers
  • Start the exercise by lying face down on the floor.
  • Straighten out your arms and then touch your knees down to the ground or floor.
  • Now you are ready to lift yourself up into position. When doing this, be sure that your hands are directly under your chest at a width that is slightly more than your shoulder length distance.
  • Once you have settled into position and checked the position of your hands you should be sure to keep your legs stretched out, ensuring that they are properly lined up with the rest of your body. Pay special attention to your knees as many people tend to create a gap here but that should be avoided. If the recommended position is uncomfortable for you, it is alright to modify it slightly as long as you maintain the correct posture.
  • Now you should stretch out your left leg for stability. Bend your right knee and bring it up in the direction of your right hand. At this point, you should be in a similar position to the one you would be in if you were climbing a mountain or tree (hence the name) except horizontal instead of vertical.
  • After bringing your right knee up, return it to the original position and do the previous step with your left leg. (Once again, bend the left knee and bring it up towards the left hand mimicking the actions of a mountain climber)
Push-Ups
  • Get into a plank position with hands planted directly under the shoulders (slightly wider than shoulder width apart). Ground the toes into the floor to stabilize the bottom half of the body. Engage the abs and back so the body is neutral. In other words, flat as a… plank (ah, now we get it!)
  • Begin to lower the body—back flat, eyes focused about three feet in front of you to keep a neutral neck—until the chest nearly touches the floor. (Note: Some experts say a push-up isn’t a push-up unless the chest actually grazes the ground). Don’t let the butt dip or stick out at any point during the move; the body should remain flat from head to toe all the way through the movement. Draw the shoulder blades back and down, while keeping the elbows tucked close to the body, so the upper arms form a 45-degree angle at the bottom of the push-up position.
  • Keeping the core engaged, exhale as you push back to the start position as explosively as possible without leaving the ground (pow!). That’s one!
Squats
  • Plant your feet flat on the ground, about shoulder-width apart.
  • Point your feet slightly outward, not straight ahead.
  • Never let your knees extend beyond your toes.
  • Look straight ahead. Bend at your knees as if you were going to sit back in a chair, keeping your heels on the floor.
  • Pull in your abs, and keep your lower back in a near neutral position (a slightly arched back might be unavoidable).
  • Tighten your whole body when you perform the squat.
  • Lower yourself. In a controlled manner slowly lower yourself down and back so that your upper legs are nearly parallel with the floor. Extend your arms for balance.
  • Keep the upper body tight at all times.
Squat Jumps
  • Stand with your feet shoulder-width apart, arms hanging at your sides.
  • Squat down until your knees are bent about 90 degrees.
  •  Immediately swing your arms overhead and jump upward as high as you can.
  • As you land, gently bend your knees and sink back down into the squat position.
Be sure to check out my blog for more awesome workouts by double clicking the picture below: URLSmall

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