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This one’s CRAZY, but I KNOW you can kill it! 100 Burpees in ONE WORKOUT. Yowza!

Bitchin’ Burpees is an intense workout that’ll push you both physically and mentally. Make sure to take breaks and push yourself through the last few rounds. BEGINNERS: use the right modification for your level (see below for modifier options & tips). STAY HYDRATED THROUGHOUT.

Keep a timer running as you complete the 6 exercise circuit (including breaks), and jot down your total time at the end. The shorter your breaks, the better your time (30-60 seconds rest per round is ideal), but listen to your bod. It’s about doing your best: you’re not competing with anyone but yourself.

Short on time? Set your timer for your desired timeframe (15, 20, 25 minutes etc) and count how many rounds you are able to complete in that time. Make a note of where you left off.

DO NOT sacrifice form for speed, switch to easier modifications if you need to, check your heart rate and pace yourself. 

You’ll need

  • A timer
  • A water bottle
  • A mat
  • A bench/chair

How To Do It

  1. Warm up for 5 minutes.
  2. Start the timer.
  3. Complete the exercises in order, taking breaks when needed (30-60 seconds per round is ideal)
  4. Complete 5 rounds.
  5. Stop the timer. Write down your time so you can beat it!
  6. Don’t forget to cool down and stretch! Walk around for 2-3 minutes to bring your heart rate down then hit the mat. This is a total body experience: stretch everything before you hit the showers.

My time to beat (not to compare, but to give you an idea) was 26:47, after my warm up & including breaks.

My 80’s themed playlist. :)

80’s theme weekend workout by Yona Cuna on Grooveshark

BITCHIN’ BURPEES CIRCUIT

Burpees

From standing, lower down to the ground into a low squat. Step or hop your feet out into plank position. Reverse the motion back into a low squat (hop your feet forward or step them in). Stand and jump up into the air. That’s 1 rep. Advanced peeps: add a pushup to the bottom of the burpee.

Low impact: Step back instead of hopping & omit the jump.

Squat Jacks

Sink deep into a squat and bring your hands behind your head (or by your sides). Make sure your knees stay over the tops of your toes, but are not too far forward.

Maintaining the squat, jump your feet out and in like a regular jumping jack. Land softly and try to keep your torso from moving up and down.

V-Ups

Lie faceup on the floor with your legs and arms straight. Hold your arms straight above the top of your head. Your arms should be in line with your body.

In one movement, simultaneously lift your torso and legs as if you’re trying to touch your toes. Lower your body back to the starting position.

Keep your head in line with your body; don’t crane your neck forward. Your torso and legs should form a V & your legs should be as straight as possible.

*Modifications: come up on to your forearms (or hands with elbows bent), sitting in a V-sit. Move only the legs up and down. You can also opt to bend the knees and bring them in to your chest for one rep.

Squat Kicks

Sit back, low in a squat. Push your butt back and raise your hands straight out in front of you (chest level, palms down). As you raise up, lift a leg and kick forward. That’s one rep.

Try to stay upright (don’t lean back) and use the ball of your foot (the part right under your toes) to push OUT during the kick. The kicks don’t have to be high. Repeat changing sides.

Tip: bring a knee up instead of a kick and perform them as two motions if you have issues with your knees (squat, stand, then kick, stand etc).

Tricep Dips

Off a bench, chair or couch, position yourself so that your bum is OFF the seat, but remains close to the edge (especially as you lift and lower). Hands are positioned on either side of your torso, weight in the palms and facing forward.

With your legs straight (only heels on the floor), lower your body down until your triceps are parrallel to the floor and form a 90 degree angle. Raise up quickly. Repeat.

Modification: bend your knees and transfer some weight to your heels to make this a little easier.

KILL IT!

Burpees not your thing, but still want an intense workout? Try “Unleash The BEAST” 1000 Rep Weekend Workout Challenge

Cool down option: Stretch Out Sundays! Flexibility Anywhere.

  1. cursealot reblogged this from fitvillains
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  3. iya reblogged this from fitvillains and added:
    Burpees are fun! Giving this a try.
  4. reindarcy reblogged this from fitvillains
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  9. crazysexyfierce reblogged this from fitvillains and added:
    Definitely want to give this a go!
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    o.m.g -__-
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