Round 4 – Burpees’ Variation – Part 1 of 3

Booty and Barre attack is back! This week we’re rehashing on one of our favourite exercises…BURPEES! need to stay motivated throughout winter? All you need is 10 minutes of your day dedicated to these exercises, and you’ll start to notice a difference in just a few weeks!

Exercise 1 – Burpees’ Version 101

  1. Watch your friend doing burpees’!!!!!! HAHA

Note: Be sure to cheer them on!!

NOW LET’S GET DOWN TO BUSINESS!

Time to be your own cheerleader and get working, it is a great all over body workout that you can do when ever and where ever you like! Yes, even on holidays! Christmas celebrations are around the corner and for sure we all love to indulge, but there is no reason what so ever to completely let go of your active routine. Even just completing a 45min walk, and making a cool adventurous bush walk apart of your day will be enjoyable and great for the heart!!

 

 

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­­­ Exercise 2 – Burpees’ Version 2

  1. ­­­Place your hands on the floor in front of your shoulder width apart.
  2. Take your right foot back and place it on the floor as if you are about to prepare yourself to be in plank position.
  3. Now take your left foot back to meet your right foot on the floor.
  4. Bring your right foot back in to where it was to start, like you are crouching down.
  5. Do the same with your left foot.
  6. Now stand up and reach for the sky with both arms, reaching your arms up every time is great for getting your metabolism going.
  7. Repeat these 8 times.

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The main things I want to see you focus on are:

  • Setting up your burpee posture is key.
  • Make sure you core is 100% on.
  • Hands on the ground to be shoulder width apart.
  • Push up through your shoulders and don’t sink.

 

Exercise 3 – Burpees’ Version 3

  1. ­­­Place your hands on the floor in front of your shoulder width apart.
  2. Take your right foot back and place it on the floor as if you are about to prepare yourself to be in plank position.
  3. Now take your left foot back to meet your right foot on the floor.
  4. Bring your right foot back in to where it was to start, like you are crouching down.
  5. Do the same with your left foot.
  6. Now stand up and JUMP and reach both arms to the sky, reaching your arms up every time is great for getting your metabolism going.
  7. Repeat these 8 times.

Note: Burpees are a full body strength training exercise. The areas you will be working are your chest, arms, glutes, hamstrings, quads and abs. This is another great example of functional fitness.

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The main things I want to see you focus on are:

  • Keeping that exact same posture as the first Burpee.
  • Not matter how hard the Burpee variation KEEP YOUR FORM.

At LYFESTYLED we suggest you do these styles of exercises 4 times a week along with a healthy eating plan. For some great recipes, be sure to check out our Food section. Remember to complete 3 x 45 min cardio sessions per week. This is part of your 11 week challenge! Are you in?

We swear by these amazing techniques and routines and we hope you will enjoy them as much as we do here at Lyfestyled! Join in on the fun and show us your progress by posting your before and after fitness images with the hashtag #lsfit!

Coming Soon!!!

Fitness Friday continues next week with Part 2 of 3 – Burpees Variations!!

If you loved these great new innovative ways to shake up your fitness routine and want to see any of the previous exercises to add to these moves, be sure to check out Round 1 and Round 2 in our previous blogs.

Enjoy & Stay tuned Lyfestyled Fit Buddies!