Feburpee Exercise Challenge 2015

Welcome to the #Feburpee 2015 exercise challenge, the Kiss Fitness monthly challenge for February is #FEBURPEE, and yes, you guessed it! It features one of the old time greats in body weight & functional exercise, the BURPEE. Commonly unpopular with exercise participants due to it’s demanding nature and loved by personal trainers due to it’s excellent full body activation and effectiveness.

If this sounds daunting, do not worry, there are variations for all ability and fitness levels.

Join us this February, putting the burp into Feburpee, simply download, print out the target sheet below, follow us on Twitter, facebook & Instagram to stay up to date with the daily target and regular motivation.

Choose your levels of intensity from beginner to advanced and jump to it, Burpee Style!

Kiss Fitness February Burpee Challenge 2015 Feburpee 4 Gap

The Burpee

The burpee is a fundamental compound exercise activating many muscle groups, The exercise combines a Squat, A SQUAT THRUST, a PLANK and an EXPLOSIVE SQUAT (or Squat Jump) into one movement making it extremely dynamic and functional.

If looking at the movement pattern your unsure of how to safely perform it or have never done much exercise before, it’s a good idea to familiarise yourself with the SQUAT, a push pattern exercise, from here you can progress to the beginner burpee.

Beginner Burpee

To start, adopt a ‘Squat’ stance with feet at about hip width apart and soft knees, squat down to the floor, placing your hands on the floor in front of you, first take one leg back, then the other so you hold a plank position before bringing one leg back and then the other and push through the floor to return to a standing position.

Regular Burpee

To start, adopt a ‘Squat’ stance with feet at about hip width apart and soft knees, squat down to the floor, placing your hands on the floor and hop both feet backwards to perform a Squat Thrust, that is, a double hop back to a Plank position. Now hop both feet forwards again bring your knees up towards your chest, now perform an explosive push through the floor to drive yourself into a squat jump making sure your feet leave the floor.

Full Burpee with Press Up

As with the regular burpee, this time once you get into the plank position you’re going to do a press up and explosively press out of it to complete the burpee as normal.

 
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