Bitchin’ Burpees is an intense workout that’ll push you both physically and mentally. Make sure to take breaks and push yourself through the last few rounds. BEGINNERS: use the right modification for yourlevel (see below for modifier options & tips). STAY HYDRATED THROUGHOUT.
Keep a timer running as you complete the 6 exercise circuit (including breaks), and jot down your total time at the end. The shorter your breaks, the better your time (30-60 seconds rest per round is ideal), but listen to your bod. It’s about doing your best: you’re not competing with anyone but yourself.
Short on time? Set your timer for your desired timeframe (15, 20, 25 minutes etc) and count how many rounds you are able to complete in that time. Make a note of where you left off.
DO NOT sacrifice form for speed, switch to easier modifications if you need to, check your heart rate and pace yourself.
- A timer
- A water bottle
- A mat
- A bench/chair
Bitchin' Burpees Circuit:
From standing, lower down to the ground into a low squat. Step or hop your feet out into plank position. Reverse the motion back into a low squat (hop your feet forward or step them in). Stand and jump up into the air. That’s 1 rep. Advanced peeps: add a pushup to the bottom of the burpee.
Low impact: Step back instead of hopping & omit the jump.
Maintaining the squat, jump your feet out and in like a regular jumping jack. Land softly and try to keep your torso from moving up and down.
Squat KicksSit back, low in a squat. Push your butt back and raise your hands straight out in front of you (chest level, palms down). As you raise up, lift a leg and kick forward. That’s one rep.
Try to stay upright (don’t lean back) and use the ball of your foot (the part right under your toes) to push OUT during the kick. The kicks don’t have to be high. Repeat changing sides.
Tip: bring a knee up instead of a kick and perform them as two motions if you have issues with your knees (squat, stand, then kick, stand etc).