20 burpee options for leveling the entire body

Technique classic burpee

Perform a partial squat and lower your arms to the floor.

From this position, with the jump exit at close range while lying.

Bend your arms and lower body down, touching the floor feeding. You can also touch the floor belly and hips.

Squeeze themselves up lying in abutment.

With a leap substitute legs to the hands. Do not bend your legs strong. The angle of the knee should be blunt, so far as the stretching. It protects the knee joint during the numerous repetitions.

Jump out up fully extended body and stretching his arms over his head.

options burpee

1. Burpee dilution feet lying in the palm

Once you have taken the emphasis lying down, with a jump stand with your feet, and then jump back to join them. Then proceed with the classic burpee.

2. Burpee with a jump in the cabinet

Instead of the usual jump you jump up on the curb or another hill.

3. Burpee with pereprygivaniem neck

Instead of the usual jump you jump over the neck of the bar and to carry out exercises on the other side.

4. Burpee with lifting arms in push-ups

When you go down to stop lying, it is necessary not just to touch the floor feeding, and to lie down on it completely and raise his hands. Then, the classic version burpee.

5. Burpee on one leg

Classic burpee, but on one leg. The second is in the air throughout the exercise.

6. Burpee with pereprygivaniem from side to side

Instead of the usual jump you jump to the side and then perform the exercise in a new place.

7. Burpee with alternating feet jump

Instead of the usual jump, make two jumping out of the lunge with the change of feet.

8. Burpee with pulling your knees to your chest in a jump

This exercise is complicated due to the jump. You jump higher and jump tightens his knees to his chest.

9. Burpee on the one hand

In this exercise, you do not press, but just get up in the emphasis lying on the one hand, then substitute what his feet and jump out upwards, as in classical burpee.

10. Burpee to exercise "Cliffhanger"

Here is replaced by squeezing exercise "Cliffhanger." While jumping pelvis should not go up. Make four jumps, and then proceed with the classic burpee.

11. Burpee with pull-downs of cotton

This is a more complex version burpee, wherein the normal squeezing is replaced by push-ups with a clap. You go down to stop lying, squeeze and pulled out upwards, taking his hand off the ground and making the cotton under a breast. Then you once again pressing and continue to perform classical burpee.

12. Burpee Steps

Before wrung out, you step your feet and hands to the side. If you're going to the right, a step the right foot and at the same time substitute what the right hand left. Then, step out with your right hand to the right and at the same time substitute what the left foot to the right. Thereafter, the classic version burpee. Alternate sides: burpee steps → → right → left burpee steps.

13. Burpee Indian push-ups

Instead of the usual push-ups you perform Indian. They are output from the dog snout down posture in posture muzzle dog up and back.

From the stop lying lift the pelvis up, back and arms keep straight, knees can be slightly bent and the heels off the floor. Bend your arms, almost touching the floor, first feeding, and then belly, post body forward and exit into the next pose, hips and thighs are close to the floor, the body slightly raised in her arms. Return to the starting position by applying the pelvis back. Not to slip close to the floor.

After the push-ups follow the normal burpee.

14. Burpee with jumping Jumping Jack

Follow burpee classic, but instead of jumping up Jumping Jack take a few jumps. Starting position - feet together, hands are lowered. With the jump with your feet wider than shoulders, at the same time raising his hands above his head and slamming. With a jump back to the original position.

Make four jumps, and then scroll down to stop lying and follow burpee.

15. Burpee with jumping on a stand on different sides

The complexity of this exercise is that you need to jump on the platform, which is at the front, left and right. Changing the side, you will jump as the front and side.

After the push-ups you jump up on the pedestal, which stands in front of you and jump down the left hand side. Then, after the push-ups you jump up in the cabinet right side and jump off his back. Further, the exercise is repeated, only you do not jump off the left and right side.

16. Burpee rotated by 180 degrees

Instead of the usual jump up you do a jump with a turn of 180 degrees.

17. Burpee with pulling up the legs to the horizontal bar

This exercise should be carried out under the horizontal bar. After pushups You substitute legs, jump in hanging on the bar and raise your legs to the bar. After that, you jump down, put your hands on the floor, go to the bench press and continue to perform burpee.

18. Burpee with tightening

Another exercise is next to the horizontal bar. Here, instead of the usual jump you pull-up.

19. Burpee with medbolom

You begin to do the exercise standing with medbolom in hand. First you put medbol on the floor, relying on his hands, with a jump in stress leave lying. Then put one hand on the floor, the second remains on medbole, press and return the arm to the floor on medbol. With a leap and jump out substitute what legs up, bringing medbol over his head.

20. Burpee with dumbbells

In this exercise you are performing burpee, not letting go of the hands of a dumbbell. During the jump does not need to bear arms with dumbbells up over your head. Keep them close to the body in the lowered hands.

How to create your own variations burpee

Combining different types of push-ups and other exercises, you can create countless variations burpee. Complicate burpee using medbolov, Bosu platform, expanders, thrusts, weights, try sophisticated push-ups, I usually jump to other exercises: throwing the medicine ball against the wall, and a variety of skipping zashagivaniya.

The number of variations is limited only by your imagination. You can at least every day to change the types of burpee, complicate their task and continue to pump the strength and endurance.