Have you ever wanted to train like a soldier? Well here is one exercise that will give you the feel of being a military recruit — the dreaded burpee.
Prior to WWII the United States armed forces adopted this exercise as a way to assess a new recruits agility, strength and coordination. The burpee is also great for increasing muscular endurance due to its high repetition element.
The burpee is a simple exercise that is often performed in 5 easy steps:
1. Begin in a standing position.
2. Drop down into a squat position with your hands on the ground.
3. Extend your feet back in one quick motion to assume the front plank position.
4. Return to the squat position in one quick motion.
5. Then jump straight into the air as high as possible.
Try to maintain a fast pace and ensure you jump as high as possible with each rep.
Reps: 12-15 per 30 seconds x 8 sets
When you become advanced here are a few more intense variations you can try:
1. Burpee Press-Up:
8 x sets – 12-15 normal burpees
8 x sets – 12-15 burpees combined with press ups (simply add a press up at the end of your burpee, so it is all one movement).
2. Burpee Deadlift:
8 x sets – 12-15 reps
Set up an Olympic bar in front of you, then perform a simple burpee then perform a stiff leg deadlift. Again perform 12-15 reps and try not to overload the bar when deadlifting.
