A burpee is performed by laying flat with your chest and thighs to the ground and your hands by your shoulders in a push-up position. From the bottom you will get yourself back to a standing position, jump, and then clap either overhead or behind your head.
An American Physiologist, named Royal Huddleston Burpee, created the burpee in the 1930s as a fitness test. It will be hard to find someone in the fitness industry whose name is cursed more often!
KEYS TO SUCCESS
Efficiency will be key to success with the burpees. Spring up quickly from the bottom, jump your feet up to your hands to a squat position and get ready to jump and clap!
WHY WE CHOSE IT
We chose the burpee because of the agility, coordination, stamina and strength it requires. Anyone can do a few burpees at a time, but being able to perform then in combination with other movements, in a timed scenario, can be something else entirely.
MUSCLE GROUPS IT WORKS
Between bending over, the leg thrust, the push-up, the forward jump and the vertical jump, if it is a muscle, chances are pretty good the burpee is working it. Your quads, hamstrings, lower back and butt are being utilized when bending over. Your hamstrings, butt, quads and hip flexors are being activated during the leg thrust backwards. Your chest and leg muscles are being used to lower you down to the ground. Your chest, shoulders, quad, hamstrings, and abs are being used to spring you off the ground and land towards your hands. And the hamstrings, quads and butt are again being used in your vertical jump. Although burpees are an anaerobic exercise, meaning that the muscles involved work without the need for oxygen, your body still pumps blood to your working muscles. Pumping blood around your body is the job of your heart. Because so many skeletal muscles are involved in burpees, your heart rate can become very elevated when performing this exercise.