Burpee Bonanza [Bodyweight Workout]

Posted on Posted in Fit in 7, Thriveology Workouts, Vitality
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Ah Those Burpees!

Burpees, Burpees, Burpees!  The humble burpee is often hailed as the ultimate body weight exercise.  While I wouldn’t go quite that far, the burpee is an excellent total body exercise, working upper body, lower body and core.

The traditional “full” burpee is performed as follows.

  1. From the standing position, drop to a squat with legs together and hands placed on the floor.
  2. Thrust your legs out behind you into a high plank position.
  3. Perform a full push-up
  4. Using your core, quickly pull your legs back under you
  5. Uncoil upward (jump) into the air and land in a standing position

The Workout

This Fit in 7 workout consists entirely of burpee variations.

As with most of our Fit in 7 workouts, 1 circuit consists of performing each exercise for 30 seconds, with a 10 second break in between.  If you perform multiple circuits (recommended), rest for 30 seconds between each circuit.

Keep your abs and glues engaged throughout each exercise for support and for strengthening and toning.

The Circuit


(tutorial coming soon!)