Here is week #12 – DAYS 1 & 5.

My nephew Peter is demonstrating.

This is the third progression for the Burpee.  The Burpee is a series of continuous movements. You have already learned the JUMP BACK into Plank. In this weeks progression you will add a MODIFIED PUSH UP into the mix. Continue alternating the leading leg for each step forward.

INSTRUCTIONS: From the PLANK position gently lower your knees to the floor. Bend the elbows lowering the chest in the direction of the floor.  Even if you only bend your elbows slightly, it is beneficial.  Gradually your strength will increase and so will the bend in your elbows.  I’d rather see you do very small elbow bends with strict form than lowering all the way to the floor with sloppy technique.  If you are unsure how to do a MODIFIED PUSH UP revisit: http://youasamachine.com/about-4-minute-mornings/week-9/

DAYS 1 & 5 (week #12)

1. 10 High Knees + Bend Down + Jump Back Into Plank + Lower Knees to Floor + MODIFIED PUSH UP + Raise Knees back to PLANK + Step Forward (one foot at a time) + Reach Up + Toe Raise.

2. Repeat Sequence 10 times to equal 10 Rounds.

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DAYS 2, 4 & 6 = [50 High Knees + 20 Bend Down & Reach Up with Toe Raise] x 4.

DAYS 3 & 7 = [50 High Knees + 10 Half Squat] x4.

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STRETCH YOUR BODY

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Check back for the next progression.