From the plank position, try lowering your chest and torso all the way to the floor and then pushing back up into your plank (this is called a chest-to-floor burpee).Add a push up when you are in the plank position.Here are some challenging burpee variations: When you’ve nailed your form and are feeling confident with a standard burpee, you might be ready to dial up the difficulty or try something new. It’s all about making your workout work for you. Remember, there’s no shame in modifying your exercises. Instead of the final squat jump, you can stand up straight like you are coming up from a squat. ![]() You can do the same stepping motion to bring your feet back to your hands. When you get into the first squat position with your hands on the floor, instead of jumping your feet back, simply step your feet back one at a time into the plank position. If you’re new to burpees, wanting to slow the pace or reduce the impact on your joints, you can remove all the jumps. How can you make a burpee easier or harder? With every burpee you do, you really are getting in a full-body workout. Jumping your feet back in towards your hands will engage similar muscles to the first jump, and finally, as you explosively jump into the air, your calves, quads, glutes, hamstrings and core will all contract, and swinging your arms up adds extra work for your shoulders. If you choose to make your burpee even more challenging by adding a push-up or doing a chest-to-floor burpee, you’ll be working your upper body even more, including your core, chest, shoulders, lats, traps and biceps. Your lower back muscles will also be engaged to keep your spine straight and your body stable.Īs you jump your feet backwards into the high plank position, you’ll continue to use your hip flexors, glutes and legs, while also engaging your core to keep you stable in the plank, your shoulders and upper back to hold your weight on your hands, as well as your chest and arms. ![]() They might be a bodyweight exercise, but don’t be fooled - the resistance of your body is more than enough to feel the burn in both your upper and lower body.Īs you lower your body into the first squat position to place your hands on the floor, you’ll be engaging your quads (front of your thighs), hamstrings (back of your thighs) and glutes (your backside). Burpees are essentially a combination of a squat, plank, push-up and a squat jump, so you are working a large number of muscle groups at the same time.
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