Wednesday, for me, has got to be the most difficult day of the week to blog for. But I am confident as time goes by and as I finally get a feel of things when the weekly blogs would be easy to do.

This week’s WorkOut Wednesday is dedicated to one of my favorite exercise movements; the burpee. Named after the American physiologist, Royal H. Burpee. This was developed in the 1930’s as a fitness assessment when recruiting men for the second World War*.

A burpee is a fitness movement and a CrossFit staple. If you were only allowed to do one movement, the burpee would be the most effective because it would involve every major muscle group in just one movement.

The steps in doing a burpee would be as follows:

  1. Begin in a standing position.
  2. Drop into a squat position with your hands on the ground.
  3. Jump and kick your feet towards the back, while keeping your arms extended. Same as a plank position or the position before you do a push up.
  4. Do a push up.
  5. Once you’re back to your plank position, “jump” your feet towards your hands and back to your squat position with the hands on the ground.
  6. Stand and jump up from the squat position making a six” jump.

This is the CrossFit games standard of the burpee and pretty much what everybody does.

The video below should be able to show you the steps I have mentioned above. Note that the steps above should not be done slowly but as fast as you can.

There are scaled down versions and different variations to it so find out which one is applicable for you but I can say that this is a good work out.

Hopefully in June I would do the 30 burpees for 30 days challenge and I encourage you to join me on it.


*Taken from Wikipedia.

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