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Week #11 (Burpee Lv. 2)

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Here is week #11 – DAYS 1 & 5.

My nephew Peter is demonstrating.

This is the second progression for the Burpee.  The Burpee is a series of continuous movements.  Here, I am introducing the JUMP BACK into Plank.  Everything else remains the same as in the first progression.  Alternate the leading leg for each step forward.

INSTRUCTIONS: From the Bend Down position, place both hands flat on the ground. Transfer your weight from your feet onto the hands enabling you to jump your feet back to the plank position.  The word ‘jump’ is almost is a misnomer because your aim is to be in control of your movement, it is more of a ‘lift and place’ your feet in the plank position. However, in the beginning as you are building the upper body strength to do this movement it may feel more like a jump.

TIP:  Try to keep your legs parallel to each other, toes and knees pointing forward.  When you bend down aim to maintain this parallel leg alignment.  If you are too inflexible to bring your hands flat on the ground then you should work on improving your flexibility before you do this progression.  Continue with the step back into plank (Level 1) if that is working for you.  After a few more weeks of repeating the first progression you should start seeing improvements.

DAYS 1 & 5 (week #11)

1. 10 High Knees + Bend Down + Jump Back Into Plank + Pause in Plank for a second + Step Forward (one foot at a time) + Reach Up + 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 + 10 Half Squat] x4.



Below is a video of three hip stretches described and demonstrated by two RMT of whom I have been lucky to be a client. Turn on your volume, Mark and Alison give a brief education on where these muscles are located on your skeleton and how to do them correctly.  Learn these stretches and spend a few minutes practicing them daily.

Stretching makes ALL the difference.

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