30 Day Burpee Challenge

challenge

849c160c-9d89-451d-b354-dc965abb0348
Burpees are a dreaded but effective work out for your entire body. You’ll want to start out with a light warm up and end with a good stretch. Burpees also increase your heart rate and are a good way to get some cardio in when you are stuck indoors.

A burpee starts out in the standing position, sit into a squat with your hands down on either side of your feet, Kick your feet back at the same time to hop them out so you are in the starting push up position, now hop your feet back in and stand back up.

Day 1 – 20 Burpees

Day 2 - 20 Burpees

Day 3 - 30 Burpees

Day 4 - 30 Burpees

Day 5 - Rest Day

Day 6 - 35 Pushup Burpees (lower yourself down like a pushup after you hop your feet back)

Day 7 - 40 Pushup Burpees (lower yourself down like a pushup after you hop your feet back)

Day 8 - 40 Pushup Burpees (lower yourself down like a pushup after you hop your feet back)

Day 9 - 45 Pushup Burpees (lower yourself down like a pushup after you hop your feet back)

Day 10 - Rest Day

Day 11 - 50 Burpee Jumps (Explode with a jump out of the squat at the end)

Day 12 - 50 Burpees Jumps (Explode with a jump out of the squat at the end)

Day 13 - 55 Burpee Jumps (Explode with a jump out of the squat at the end)

Day 14 - 60 Burpee Jumps (Explode with a jump out of the squat at the end)

Day 15 - Rest Day

Day 16 - 60 Burpees Jacks (Explode out of the squat at the end and clap your hands above your head)

Day 17 - 65 Burpees Jacks (Explode out of the squat at the end and clap your hands above your head)

Day 18 - 70 Burpees Jacks (Explode out of the squat at the end and clap your hands above your head)

Day 19 - 70 Burpees Jacks (Explode out of the squat at the end and clap your hands above your head)

Day 20 - Rest Day

Day 21 - 75 Pushup Burpees (lower yourself down like a pushup after you hop your feet back)

Day 22 - 80 Pushup Burpees (lower yourself down like a pushup after you hop your feet back)

Day 23 - 80 Pushup Burpees (lower yourself down like a pushup after you hop your feet back)

Day 24 - 85 Pushup Burpees (lower yourself down like a pushup after you hop your feet back)

Day 25 - Rest Day

Day 26 - 70 Burpees Jacks (Explode out of the squat at the end and clap your hands above your head)

Day 27 - 70 Burpees Jacks (Explode out of the squat at the end and clap your hands above your head)

Day 28 - 95 Burpees Jacks (Explode out of the squat at the end and clap your hands above your head)

Day 29 - 100 Burpees Jacks (Explode out of the squat at the end and clap your hands above your head)

Day 30 - Rest Day

About these ads

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s