Burpees may look look tricky, but once you've mastering the basics they're not only surprisingly straightforward but also one of the most effective exercises you can do.
The reason many fitness professionals use them as part of their own training plans is simple: they're effective. Burpees are a total-body workout, so you know that once your burpees are done for the day, you've not only got your heart rate going, but you've worked your arms, chest, quads, glutes, hamstrings and abs - all-over toning, here we come!
In our 30-day challenge you'll not only master the standard burpees, you'll also learn a few extra modifications and use them as part of an exercise plan devised by a personal trainer. You'll be able to see real results for your whole body in just one month.
Even if you've never tried a burpee before, don't worry! Nutracheck Fitness Expert Kelly Marshall shows you how you can build up to full burpees by using various modifications. By the end of 30 days you'll be able to do full burpees, as well as looking and feeling better than ever!
What does the plan involve?Kelly says: The burpee is a fantastic total body movement which uses your bodyweight as resistance. It's comprehensive and challenging by design to any individual, regardless of their fitness. The 'full burpee' has explosive components for the legs, a large demand on the core to protect the back, as well as an upper body element due to the chest to floor press up. The key with a burpee is to make sure it is being performed well - with good form and with the recruitment of the right muscles.
The challengeTo start your 30-day burpee challenge all you need to do is download the plan below, print it out and stick it somewhere that will remind you every day to do your burpees. Alternatively you could just save it to your phone, so it's always handy when you have a few minutes to spare!
The movesKelly demonstrates how to perfect each of the moves you'll need to know, to take on the 30-day burpee challenge:
First of all, it's important that you master the full burpee, so that you can perform the modifications along the way before you get to full burpees at the end of the plan!
Here, Kelly shows you how to perform a full burpee:
Modification 1: Down ups
Modification 2: Down up with knee drive
Modification 3: Down up with press up
Modification 4. Down up with standing jump
Modification 5: Two-footed hop in/out
We'd love to know if you're going to take on the 30-day burpee challenge, and for you to keep us posted with your progress! Either leave us a comment below or visit our Facebook page to share your exercise experiences. Good luck!
Kelly Marshall, Nutracheck Fitness Expert says 'It's true that you can't out-train a bad diet. To get the maximum benefit from your burpee exercise plan, you need to make sure your nutrition is as focused as your exercise. The Nutracheck App is a must-have tool if you want to monitor your diet and track your calorie intake'.
If you are trying to lose a few pounds as well as tone up, the Nutracheck calorie counter App and website can help. Enter all the activity you do in the exercise diary and see how many calories you've burn. Record everything you eat in the Nutracheck food diary - the App is super-fast to use - and get the balance right to lose weight.