7 ways to make burpees that will test your strength and endurance
When we talk about performing an explosive workout, we do not necessarily have to go to the gym to lift large loads of weight and thus progress slowly in our fitness lifestyle.
Body weight workouts, as we have mentioned many times, are also excellent for testing the strength and strength rvxadryl of our body, especially when beyond performing the basic exercises, we add variations to increase the intensity considerably.
The burpees, which are considered by many as one of the most complete and functional exercises in general, are not only excellent for testing the main muscle groups of the body, but also improve resistance due to the demanding work required for its execution in which the heart rate rises considerably.
Performing burpees can help us have a complete job to improve the strength and strength of the body. During the tour we recruit different groups such as the quadriceps, buttocks, abdomen, chest, back and shoulders …
Do you understand already, why is this by far the best exercise you can do to get fit? And that’s not all, they are also fun to perform, especially when they are integrated into explosive routines such as Tabata and HIIT that help to oxidize fats abysmally.
Now, maybe if you are reading this is because you are already a master of the burpees, you might even be used to using them in your warm-ups, which makes you worthy of admiration. However, we can not let this be your limit, so for this, we have compiled 7 variants of the burpee that increase the intensity of the exercise and therefore, will test your resistance and physical strength in a small routine of no more than 15 minutes you can do at home, in the gym after the weights or outdoors on a relaxing afternoon to get out of the usual cardio routine that many find boring.
Burpee with push up
In essence, the burpee with push up is the same as the traditional burpee but with the difference that when we go down to the ground, we position ourselves in the form of a plate to perform a flexion or lizard and then go up. In this way the exercise becomes more intense since the chest is recruited with more intensity at the same time we started to recruit the triceps that normally would not be so necessary.
Burpee with star jump
With this burpee we will further test the muscles of the legs, at the same time that the cardiovascular requirement will be much greater. And is that to perform this exercise to perfection, at the time of jumping we will do much more strongly and once in the air we will adopt the shape of a star with the body, stretching the hands and feet out as much as we can.
Burpee with superman
For those who like to work to strengthen the lower back, this burpee variant is quite effective, since it will also bring us all the benefits of the common exercise in one.
It is a question of making a common burpee, only that when we go up, instead of doing it directly, we are going to make the superman movement and then finish the journey in a habitual way.
Burpee to the sides
This burpee is not very different from the traditional burpee and in fact it is likely that we have it many times when we started to execute the movement in our rookie times.
At the moment of making the burpee, instead of reaching the ground in a straight way, we will take the feet towards one of the sides in each repetition, trying not to fall completely down, but to maintain the position of the iron (identical to that of the lizards or push-ups) which will further activate the core at the same time as the cardiovascular requirement becomes higher.
Burpee with mountain climbers
We already know that mountain climbers are also highly demanding exercises, so combining them with burpees will make the intensity of the movement much higher and more draining.
The exercise consists of making a conventional burpee, once being down, we will maintain the position of the iron with the elbows completely stretched and we will make a total of 6 repetitions of mountain climbers (3 per leg). Later we started to return to the original position with the second squat and when we jump we will do it in the highest possible way, taking the heels towards the buttocks.
This exercise will undoubtedly take your cardiovascular endurance to the limit, so it becomes a “Most” that you should add to your routine if you are in the definition phase.