Burpee Full Body Bodyweight workout - Indoor/Outdoor with Yoga mat
This Burpee Full body Bodyweight workout is ideal if you'd like to get rid of the Burpee fear in you! Face your fears, and you will neutralise them.
Additionally we've added a bunch of other body parts to accompany the Burpees.
Burpee Full body Bodyweight Workout Technicals
| Preparation time | none |
| Warm up+ Workout | 5 minutes + 35 minutes |
| Stretching | 8-10 minutes |
| Body parts worked | Full Body |
| Key equipment/s | Yoga mat |
Burpee Full body Bodyweight workout Instructions
| Exercises | Set/Reps | Alternative suggestion / Notes |
|---|---|---|
| Phase A - Warm up + Rotational Mobility | 1 x 5 minutes | Jumping Jacks (1 minute ), Jog on spot (1 minute), High knees (1 minute), Rotational Movements (1 minute), 1 slow complete Vinyasa |
| Phase B | 16 minutes | 50 second work, 10 second break/prep for next movement |
| Pushups | Minute 1 and 15 | Your regular Push-ups |
| Burpees (every even minutes) | Minute 2,4,6,8,10,12,14 | Burpees with a Jump / adapted Knee push ups could and should be performed - |
| Flutter Kicks | Minute 3 and 13 | Abs Flutter kicks - remember, back to Burpees next. Check video for form here |
| Hindu Push-ups | Minute 5 and 11 | Check out video for form here (perform with knee on floor if necessary), back to Burpees next. |
| Side Plank right side | Minute 7 | Check out video for form here, back to Burpees next. |
| Side Plank left side | Minute 9 | Check out video for form here, back to Burpees next. |
| Phase C | 13 minutes | Giant set of 4 exercises - 50 second work, 10 second break/prep for next movement, 1 minute break > for 3 Set |
| Squat Hold against Wall | 3 sets x 50 seconds | 10 seconds break prep for next movement |
| Squat to Dead lift | 3 sets x 50 seconds | 10 seconds break prep for next movement |
| Alternate Kick Lunge Jump right side | 3 sets x 50 seconds | 10 seconds break prep for next movement |
| Alternate Kick Lunge Jump left side | 3 sets x 50 seconds | 10 seconds break prep for next movement |
| Phase D | 5 minutes | Stretch tense areas |
| Full body Stretch | A full body stretch of atleast 5 minutes, progressing to further personal adaptations. Beginners can try a 5 minute basic stretch right here. | |
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