get fit doing burpees!

​Hello! HAPPY Monday!!
​How are you doing today? Did you have a good weekend?! I had an awesome weekend! But...no matter how great my weekend is, I LOVE LOVE LOVE Mondays!! Am I the only one...lol?! It's the day of the week that I set my goals and it's those goals that keep me motivated and excited about staying fit and healthy! Setting goals for the week is power in my hands and makes me feel empowered and bada**!!

​Burpees are 1 of those exercises that we LOVE to HATE, right? Don't log off just yet...lol! This body weight exercise is truly the total package!! Burpees are a perfect mix of high intensity cardio and allover sculpting. Burpees engage the muscles in your entire body. With every rep, you'll work your arms, chest, quads, glutes, hamstrings, and abs. After a few sets, your legs should feel a little (or a lot...lol) like lead :D Doing 30-second sets will get you the same boost in fitness as doing sprints. This love to hate move has been proven to out burn just about every other exercise.

​Burpees are 1 of the most effective exercises for burning calories. Yes, you read it right :D Not only that, but compared with other resistance exercises, such as lunges, planks, and squats, burpees burn up to 3 times the number of calories...a fat melting 9.6 per minute! SOOO, before you decide that burpees are too hard, or you're too out of shape, or you're too old, or you simply can't do it...lets give it a try!! Burpees are an awesome calorie torching, strength building, full body exercise for dripping sweat (yes, please) and getting a killer workout! AND best of all, it's so versatile, you can essentially perform this exercise ANYWHERE!! NO equipment needed! Zip!! Zero!!! Which means...NO excuses :D

If you're still reading this...u ROCK! Lets get started!!
​Some people look at burpees as an impossible workout. But it's all about pacing yourself and most of all, believing in yourself! Your mind is powerful!! Burpees are all about speed, but don't go too fast or you'll burn yourself out after doing just a few. Trust me...lol!

​THE BASIC BURPEE:

1. Stand with feet together.

2. Crouch and plant palms on floor in front of you.

3. With abs tight, jump feet back to plank.

4. Bend elbows to lower chest and thighs to floor.

5. Press up to plank.

6. Jump feet toward hands.
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7. Jump as high as you can (make sure feet are under shoulders before launching), clapping hands overhead.

​8. Repeat.

​If you're a visual person, you can find many places online that will show you these steps ;)

BEGINNER BURPEE WORKOUT:

​Do 5 Burpees
Do 1 Squat
Do 4 Burpees
​Do 2 Squats
Do 3 Burpees
Do 3 Squats
​Do 2 Burpees
Do 4 Squats
​Do 1 Burpee
​Do 5 Squats
​Rest 30 seconds to 1 minute. Repeat.


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POWER BURPEE WORKOUT:

​Do 10 Burpees
Do 1 Squat
Do 9 Burpees
​Do 2 Squats
Do 8 Burpees
Do 3 Squats
Do 7 Burpees
Do 4 Squats
Do 6 Burpees
Do 5 Squats
Do 5 Burpees
Do 6 Squats
Do 4 Burpees
Do 7 Squats
Do 3 Burpees
Do 8 Squats
Do 2 Burpees
Do 9 Squats
Do 1 Burpee
​Do 10 Squats
​Rest 1 minute. Repeat.


​Remember it's all about pacing yourself! Believe you can do it!! You got this!!!
​If you have comments or suggestions about burpees, I'd love to hear from you! If you haven't subscribed yet...do so...that way you don't miss any posts ;)
​Have a FITastic week! I'll be posting again on Thursday!! 
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