Welcome to Week 4the final weekof the SELFBetter Together Challenge!
Today well be introducing an infamous move:burpees.
Today well be introducing burpees.
Katie Thompson
Love them or hate them, burpees are sure to up the ante on any workout.
And, they work pretty much your entire body, as SELFpreviously explained.
Like many other exercises, burpees become easier the more you practice them.
Youll also feel more mentally prepared for the challenge once you get used to facing them head on.
Trying new things and allowing for second chances is integral to living an expansive life, anyway.
Why not start with a little round of burpees?
So without further ado, enjoy this full-body cardio workout.
Well see you on the other side!
Or go to the workout calendarhere.
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Do each move below for your selected interval of work and rest.
At the end of all the moves, rest for 60 seconds.
Do the circuit 35 times.
Then try the countdown finisher.
Do each move below for the indicated number of reps, as quickly as possible, with no rest.
After you finish all the moves, hold a forearm plank until the timer runs out.
Mime swinging the rope with your wrists while you jump both feet up.
give a shot to hop as quickly as possible, going for speed more than height.
Sit tall with knees bent and feet flexed, so heels rest on the floor.
Keep your back as flat as possible, chest up, and core engaged.
If youre using a weight, hold one weight with both hands close to your chest.
If youre not using a weight, hold hands in prayer at chest height.
Rotate your torso and arms to the right, bringing your hands down by your side.
(Your hands do not have to touch the floor.)
Repeat on the other side.
Move as quickly as possible, rotating side to side, while maintaining good form.
Keep your left leg perfectly straight.
Without moving your feet, push through your glutes to return to your center starting position.
Return to center and continue to alternate sides.
Stand with your feet shoulder-width apart and arms by your sides.
Squat and reach forward to place your hands on the floor, shoulder-width apart.
Jump your legs straight out behind you into a high plank with your hands stacked underneath your shoulders.
Jump your feet toward your hands.
Spring up, reaching your arms overhead.
Lift your right leg and jump to the right.
Let your left leg straighten and follow.
Swing your left hand in front of your body as your right arm swings behind you, naturally.
Swing your right arm in front, left arm behind.
Continue to alternate sides, moving as quickly as possible.
Jump your feet wider than hip-width apart and bring your arms up to clap your hands overhead.
Jump your feet back together and bring your arms to your sides to return to starting position.
Continue in this way, moving as quickly as you’re able to.
Squat
Stand tall with your feet hip-width apart and core engaged.
Return to starting position by squeezing your glutes to stand.
Squat Thrust
Think of this move as a modified burpee without the jump or push-up.
Stand with your feet hip-width apart, core engaged, and hands at sides.
Jump your feet back to come into a high plank position and pause.
Make it harder:Add a vertical jump as you stand.
Extend your legs behind you, feet hip-width apart.
Tuck your tailbone and engage your core, butt, and quads.
Resist the urge to simply collapse your chest to the floor.
Work to bring knees to the floor with control, then lift them again.
