Week #10 (Burpee Lv. 1)

Here is week #10 – DAYS 1 & 5.

My nephew Peter is demonstrating.

This is the first progression for the Burpee.  Up to this point we have established a solid foundation for all the parts that make up the Burpee minus the explosive jump at the end, but we’ll get to that down the road.

The Burpee is a series of continuous movements.  I have broken it down in this progression to allow you to focus on each part.  Each following progression will take you closer to the actual Burpee in its entirety.

I have also added 10 High Knees at the beginning of each baby Burpee to give you a bit of time between each one.

If you don’t spend enough time on stretching, stepping back and forward from the plank will shout out this fact.  Peter has limited range of movement in his ankle in the step back/forward due to an old soccer injury; as a result there is some compensation.

DAYS 1 & 5 (week #10)

1. 10 High Knees + Bend Down + Step Back (one foot at a time) Into Plank + Pause in Plank for a second + Step Forward (one foot at a time) + Reach up with Toe Raise.

2. Repeat sequence 10 times.


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

DAYS 3 & 7 = [50 High Knees + 12 Modified Push Up (Level 3)] x4




Repeated 10 times (depending on your speed) this baby Burpee progression takes less than two minutes!  But don’t feel as though you have to finish in under two minutes.  Go at your own pace.  Take four minutes if that feels right.  If doing just one baby Burpee feels like enough of a challenge then go with that and try to add on another each day of the week.

Leave me a comment on how you are fitting your 4 Minute Mornings into your life.
Have Fun!

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