burpees | Core Strength Blog

Back to BURPEES! I promised that I would show you other versions of Burpees and the one I am about to show you is one of my favorites. For this variation, you will need to use a BOSU ball. These BOSU Burpees intensify your workout by adding stability and resistance components to your burpee.

To do a BOSU Burpee:
1. Start in a standing position holding the BOSU Ball handles with the ball facing away from your body.
2. Squat down and place the BOSU ball on the ground. (The flat side should be facing up and the ball side should be on the floor)
3. Jump your feet back to put yourself in a plank position while still holding the BOSU ball handles.
3a. Optional Pushup
4. Jump your feet forward to return to the squat position.
5. Raise the BOSU ball above your head.
6. Jump up. While jumping, press the BOSU ball up toward the ceiling.
7. Repeat from Step #1.

Tips:
1. If you are not familiar with Burpees, or forget some of the tips I have given to get the most out of these exercises, check out my ‘How to do a Burpee’ Post before trying this more difficult variation of the exercise. It is important to understand the body mechanics of the basic exercise before trying more difficult variations in order to prevent injury.
2. Remember, when squatting down, try and get your glutes low to the floor.
3. Activate your core while in the plank position. The BOSU Ball will add an additional stability aspect to the exercise which will require more core strength and activation than the Basic Burpee.
4. When jumping during this exercise, you also press the BOSU Ball up toward the ceiling. Adding the BOSU ball will not only add weight to your jump making the jump more difficult, but it will also help tone your shoulders while pressing the BOSU Ball up.

Bosu Burpee: Step 1

Bosu Burpee: Step 2

Bosu Burpee: Step 3

Bosu Burpee: Step 3a

Bosu Burpee: Step 4

Bosu Burpee: Step 5

Bosu Burpee: Step 6

Do you any variations of Burpees that you like to include in your workout routine? Contact me at corestrengthalec@gmail.com for any questions, comments, or ideas for new topics.

When traveling, sometimes it is hard to really find the time and place to get in a good workout. Today we experienced exactly that. DO NOT LET THIS BE AN EXCUSE TO DO NOTHING!!!!! Right now I am in Albuquerque, New Mexico and the weather could not have been more perfect for a workout. With little time and little equipment, my fellow cast members and I put together a quick circuit training workout that we could do outside just using our body weight. All you need to perform this workout is a bench, wall, or other object that is a foot or two off the ground. Here it is:

20 pushups
20 tricep dips
15 burpees
15 box jumps
10 squats
60 second plank hold
Sprint around the pool

We did this circuit 5 times!

The goal was to do this as fast as possible with very little breaks. It doesn’t sound too hard when you read through the workout, but once you get your heart rate going and you really push yourself to finish quickly, you will definitely SWEAT and your muscles will be screaming!

TIPS:
1. If you have never done any of these workouts, please do proper research and make sure your form is correct and safe! I will be posting some techniques for these workouts in the near future, so keep an eye out.
2. Circuit Training workouts are great to do with a group of friends. Seeing others push themselves hard, only makes me want to push my limits too. Plus if you are competitive, you can see who is able to finish the workout first!
3. BRING WATER! Circuit training can be very hard and if you do not hydrate, you are chancing dehydration which is never a good thing!
4. Push yourself. If you find this workout too easy, make it harder! You can add 10 more pushups, 10 more box jumps, 10 more squats, or even add more workouts to the circuit!

After this workout I realized that I did have a little more time so I also did 3 sets of:
20 belt kicks
60 second side plank holds on each side
40 power squats
30 pushups

All of these workouts together make up a great, quick full body workout. I usualy like to focus on one or two muscle groups a day, but it is great to mix it once in a while. Circuit training provides great cardio while also building and toning your muscles.

Do you have any circuits you like to do? Sent them to me! Maybe I will try them out and post them :-). Do you have any other questions? Email me at corestrengthalec@gmail.com.

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BOSU Burpees

Workout: Outside Body Weight Workout 4/6/13