Feburpee Exercise Challenge 2017

Welcome to the #Feburpee 2017 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 training, 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 you already know what a burpee is, it likely bring tears to your eyes and for those that don’t, you are in for a treat. This one is a full body calorie busting exercise you’ll love and hate at the same time.

Luckily for you, February is a short month but it still won’t be easy!

All our monthly challenges we have variations for all fitness and ability levels so do not be put off, our monthly challenges are all about getting you moving on a regular basis. We have the Beginner Burpee for the newbies, the Regular Burpee for a little more intensity and the Full Burpee with a Press Up for the ultimate calorie destruction.

Why is it called a Burpee

Great question, all thanks to one guy i’m afraid. That’s right, you can blame someone for this one. Check out our Blog Post on ‘Why it’s Called a Burppee’

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

What you’ll need?

You won’t need much at all for this challenge, just yourself and some willpower, you might want a gym mat depending on where you plan on doing the burpees. Indoors, most surfaces will be fine without a mat.

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, use hashtag #Feburpee and let us know how you get on. 

Training Plan Design

This challenge is designed as a progressive pyramid training plan. The challenge targets increase steady before a short drop, raising again above the level previously achieved. This type of training allows for steady progressive increase in ability. The chart below shows the target increase throughout the month.

Feburpee 2017 Exercise Challenge Target Overview Chart

Target Guide

 Kiss Fitness February Burpee Challenge 2017 Feburpee 2 4 6 2 2

 {rsfiles path=”exercisechallenges/feburpee/Kiss Fitness February Burpee Challenge 2017 – Feburpee 2-4-6-2-2.pdf”}

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

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 familiarize 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.

Watch Video

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.

Watch Video

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.


Watch Video

Challenge yourself this February and don’t forget to join in the conversation with hash tag #Feburpee

Follow +Kiss Fitness | @KissFitneeUK | facebook/kissfitness for motivation


Battle Ropes

Battle Ropes deliver a functional and metabolic workout engaging all muscle groups and allowing the exerciser a varied workout. This highly versatile workout tool allows for some truly functional movement patterns,including; waves, whips, slams, spirals and throw calling in to action all major muscles groups in the upper body. Ensuring you have a solid base when exercising with the battle ropes will fire up your lower body while requiring core strength, thus maximising the tension on the mid-section too.

Although not the most compact and lightest piece of fitness kit a Personal Trainer could use, the payback for the inconvenience is well worth it. Our Personal trainers love training clients with the battle ropes

These ropes come in different sizes and weights with the more demanding ones weighing 12kg, rope training will require and boost strength, endurance and power.

Mexican Quinoa Bowl with Guacamole

Serves 2 – 4

Prep time – 15 mins

Cooking time – 10 mins


At this time of year when you may be watching what you eat, this warm salad is a must. Not only is it easy to make, it’s also filling and full of flavour. This will become your new go to salad. Goes well by itself for lunch or as a side to any meat dish.

Ingredients for quinoa saladMexican Quinoa Bowl with guacamole

  • 2 red peppers, sliced
  • 1 large spanish onion, sliced
  • 1 lime ¼ – ½ tsp cayenne pepper (depending how spicy you like it!)
  • 1 tsp paprika
  • 1 garlic clove, crushed
  • 2 cups of cooked quinoa
  • ½ red onion, chopped
  • 1 large tomato, chopped
  • 1 large handful of chopped coriander

Ingredients for guacamole

  • 2 ripe avocados, mashed
  • 2 garlic cloves, crushed
  • Juice of 1 lime
  • ½ red onion, chopped
  • Handful of chopped coriander
  • Salt & pepper

Directions for quinoa salad

  • Cook the quinoa according to packet instructions.
  • Over a medium heat add a little oil to a pan and add peppers and onions to it.
  • Sprinkle over all the spices and give it a good stir and cook until slightly softened and turning brown, then add juice of half a lime and take off the heat.
  • Add red onion, coriander, tomato and cooked quinoa to a bowl and squeeze the juice of half a lime.  Mix together.
  • Add the onion & peppers to the quinoa bowl and mix thoroughly.

Directions for guacamole

  • Empty the avocados into a bowl and mash with a fork until smooth.
  • Add the chopped onion, coriander, lime juice and garlic.
  • Season to taste Mix thoroughly.
  • Serve with the quinoa bowl.


Tried & tested by Dan & Nikki!


Gluten free, dairy free, vegan

Fitness Ball Core Sculpt Circuit Workout

Get ready to dust off that Fitness Ball, an excellent piece of equipment that’s cheap with hundreds of exercises that can be done with this simple bit of kit. This Fitness Ball Core Circuit is a simple workout that can be done at home in your living room, only a small amount of space is needed. This is an intermediate workout requiring good balance and core control on the Fitness Ball. 



Perform workout as a circuit, complete 1,2 or 3 circuits depending on your ability level and personal goals.

  1. Fitness Ball Crunch x 18
  2. Fitness Ball James bond x 18
  3. Fitness Ball Prone Pull In x 18
  4. Fitness Ball Roll Out x 18
  5. Fitness Ball Dorsal Raise x 18

1. Fitness Ball Crunch x 18

2. Fitness Ball James Bond x 18

3. Fitness Ball Prone Pull In x 18

4. Fitness Ball Roll Out x 18

5. Fitness Ball Dorsal Raise x 18

We hope you like and find this workout useful, if you enjoyed this post, please subscribe to our blog and social channels. You can find more exercise on our YouTube channel.

Workout Designed by Dan at Kiss Fitness, follow on Twitter at @DoctorJeal