How did you do this weekend? I had a little slip here and there. So, I want to take back what I lost, or… more appropriately give back what I gained! πŸ™‚ I am going to visit one of my favorite challenges…

The Burpee Revisited!

This exercise brings on results! Some call it a squat-thrust, in my world it is a Burpee! It is an exercise requiring strength, flexibility, balance, endurance, and explosiveness, the Burpee is one exercise that can pretty much do it all.

Warm up for about 5 minutes with jumping jacks or run in place.

Ok….here we go!

.1- Stand with your feet shoulder width apart with your hands raised over your head. Now squat down and place your palms on the floor by your feet.
2- Kick both of your legs back so that you’re in push-up position.
3- Bend your elbows and lower your body until your chest touches the floor(Optional, more advanced).
4- Push yourself back up.
5- At the end of the push-up, quickly pull both knees into your chest while keeping your hands on the floor. You’re jumping back into the squat position of step one.
6- Stand straight up by straightening your legs and throwing your hands in the air over your head. You’re now in the position that you started in.

You can can add to the challenge by jumping into the air as you stand up.

Start with 10 Burpees followed by a 30 second break, if you think you are ready do 30 seconds of jumping jacks instead of taking a rest! Next do 9 Burpees, followed by either a 30 second break or 30 seconds of jumping jacks… this all the way down to one and if you are up for a serious challenge work your way back up to 10!

Will you join me?

Movement is a medicine for creating change in a person’s physical, emotional, and mental states. -Welch