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Week #14 (Burpee Lv. 4)

“Done is better than Perfect.”

I haven’t gotten around to making the video for this progression, but figured that I should post something in the meantime. I realized that some people might try to do a lot of Full Push Ups before they are ready. In this progression you will do one push up each time through the Burpee sequence. As a result, you will have ample strength to maintain good form, which in the end is more important than the number of repetitions.

The Burpee is a series of continuous compound movements. This is the fourth progression for building up to the Burpee.

You have already learned the JUMP BACK into Plank and have added a MODIFIED PUSH UP into the mix. If you are ready you can try to jump forward from the plank to the squat. If not, continue alternating the leading leg for each step forward.

You may also be ready to add the JUMP SQUAT as well.

I’ve designed this progression to ease you into the intensity of the Burpee. I’m giving you a REST (!?) between each Burpee. The REST is 10 High Knees. If High Knees proves to be too much, then regress to Toe Taps – make it work for you.

This is what it will look like:

  1. 10 High Knees (pumping arms)
  2. Squat
  3. Jump Back to Plank
  4. 1 Modified (or Full) Push up -your choice
  5. Jump Forward to Squat
  6. 1 Jump Squat -Arms reach up to ceiling
  7. Repeat Sequence

INSTRUCTIONS: If you are doing the modified push up, 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 Week #9.

DAYS 1 & 5 (week #14)

1. 10 High Knees + Parallel Squat + Jump Back Into Plank + Lower Knees to Floor + MODIFIED PUSH UP + Raise Knees back to PLANK (OR do a Full Push Up) + Jump Forward to Squat + Jump Squat.

2. Repeat Sequence 10 times to equal 10 Rounds.

NOTE: If 10 rounds starts to feel next to impossible, then just do what feels right. Maybe start with 4 rounds for the first week, then gradually build up to 10 rounds. There is no rush, take your time…make it work for you.

In the meantime, to get the idea of what the sequence and Jump Squat should look like view this link: Burpees 4 Minute Tabata

And for more instruction on form view this link: Burpees Learning Series


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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