{"id":2380,"date":"2023-11-02T21:02:58","date_gmt":"2023-11-02T21:02:58","guid":{"rendered":"https:\/\/high-end-life.com\/?p=2380"},"modified":"2024-01-04T16:12:11","modified_gmt":"2024-01-04T16:12:11","slug":"burpees-for-people-that-cant-do-or-dont-like-burpees-straight-from-2-trainers","status":"publish","type":"post","link":"https:\/\/high-end-life.com\/?p=2380","title":{"rendered":"Burpees For People That Can&#8217;t Do (or Don&#8217;t Like!) Burpees, Straight From 2 Trainers"},"content":{"rendered":"<p>The burpee: it&#8217;s an advanced move to master, and one full of many different parts that might, if you&#8217;re not careful, put strain on your wrists and knees. First, there&#8217;s squats. Then, there&#8217;s the push-up portion, and don&#8217;t forget about the jump squats at the end! Done in succession, these exercises all lead up to the total-body burpee, which CrossFitters and non-CrossFitters alike know all too well.<\/p>\n<p>Jonathan Tylicki, certified personal trainer and director of education for AKT, broke it down for POPSUGAR: &#8220;In the plank, you&#8217;ve turned on the entire core. Then lowering down and up through the push-up, you work your chest, triceps, and shoulders. You use power to bring your feet into a squat position, then use your glutes, hamstrings, and quads to jump off the floor.&#8221; It gets your heart rate going, too, he said, and also works on strength, flexibility, and power. So, yeah, it&#8217;s a <em>lot<\/em> in one move.<\/p>\n<p>It&#8217;s also easy to break your form during burpees. Stephen Foster, Trainiac personal trainer and EXOS performance specialist, CSCS, said that you need to consistently keep a tight core and refrain from rounding your back and sagging your hips throughout your movements.<\/p>\n<h2>How to Build Up to a Burpee<\/h2>\n<p>The key to mastering this exercise, Jonathan said, is to develop your strength first. You can work on the components of burpees and increase the intensity. For instance, here&#8217;s a list of progressions you can try:<\/p>\n<ul>\n<li>Squats: air squats; goblet squats; jump squats.<\/li>\n<li>Planks and push-ups: high planks; push-ups; negative push-ups; froggers.<\/li>\n<\/ul>\n<p>After you master these exercises, you can incorporate two elements together like &#8220;lowering through the squat and jumping back into plank, or pressing up from the push-up and then jumping your feet in,&#8221; Jonathan recommended. But, he noted, be conscious of your own ability level. You don&#8217;t have to progress in speed or intensity until you&#8217;re ready. Also, Stephen suggested doing as much of the burpee as you can and working the components you have trouble with separately. &#8220;If you don&#8217;t quite have push-ups down, skip them and add them into your workout programming individually to build strength,&#8221; he said. Same goes if you have trouble with the jump squat portion.<\/p>\n<p>The burpee is an advanced exercise that you can do if you&#8217;re up for it, but we&#8217;re here to assure you that you have other options as well. Try the progression Jonathan suggested above, and check out lower-impact moves from both trainers that will still work your entire body. These types of burpees will be your new BFFs in no time!<\/p>\n<p>Stephen said that push-ups are entirely optional for burpees as a whole, which turns the move (minus the jump) into a squat thrust, as seen here. These are also sometimes referred to as half burpees.<\/p>\n<ul>\n<li>Begin standing with the feet hip-distance apart.<\/li>\n<li>Lower into a crouching squat with your hands on the floor.<\/li>\n<li>Keeping the abs engaged, jump your feet back so you&#8217;re in plank position.<\/li>\n<li>Keeping the arms straight, jump your feet forward behind the hands.<\/li>\n<li>Stand up to complete one rep.<\/li>\n<\/ul>\n<p>            <i aria-hidden=\"true\" class=\"icon-angle-up\"><\/i> 1 \/ 4 <i aria-hidden=\"true\" class=\"icon-angle-down\"><\/i><\/p>\n<\/figure>\n<figure>\n<h2 class=\"slide-title\">\n                                    Elevated Burpees<br \/>\n                            <\/h2>\n<p>Stephen and Jonathan both told us that incorporating an elevated surface like a box or a bench reduces the distance between you and the floor and makes the burpee easier. There&#8217;s less range of motion here and also less impact on your joints.<\/p>\n<ul>\n<li>Lower into a crouching squat with your hands on the bench or whatever stable elevated surface you have.<\/li>\n<li>Do a squat thrust by jumping your feet back into a plank position with your hands still on the bench.<\/li>\n<li>Do one basic push-up, bending the elbows and then straightening back to plank.<\/li>\n<li>Jump the feet forward to the bench, and come into a squat.<\/li>\n<li>Do an explosive jump straight up, getting as much height as you can. This completes one rep.<\/li>\n<\/ul>\n<p>Note: this video shows a modified version without push-ups.<\/p>\n<p>            <i aria-hidden=\"true\" class=\"icon-angle-up\"><\/i> 2 \/ 4 <i aria-hidden=\"true\" class=\"icon-angle-down\"><\/i><\/p>\n<\/figure>\n<figure>\n<h2 class=\"slide-title\">\n                                    Plank to Lunge<br \/>\n                            <\/h2>\n<p>        Image Source: POPSUGAR Photography \/ Kyle Hartman<\/p>\n<p>Jonathan said this variation works the same hip mobility as jumping your feet to a squat in burpees.<\/p>\n<ul>\n<li>Start in plank position and bring your left foot to the outside of your left hand.<\/li>\n<li>Return your left leg back to a plank position.<\/li>\n<li>Repeat on the other side to complete one rep. See a video of this move here.<\/li>\n<\/ul>\n<p>            <i aria-hidden=\"true\" class=\"icon-angle-up\"><\/i> 3 \/ 4 <i aria-hidden=\"true\" class=\"icon-angle-down\"><\/i><\/p>\n<\/figure>\n<figure>\n<h2 class=\"slide-title\">\n                                    Frogger<br \/>\n                            <\/h2>\n<p>        Image Source: POPSUGAR Photography<\/p>\n<p>Working on jumping your feet to your hands and back from a plank position builds your core strength and hip mobility, Jonathan said.<\/p>\n<ul>\n<li>Begin in a plank position. Jump your feet to the outside of your hands, coming into a deep squat and keeping your hands on the floor.<\/li>\n<li>Jump your feet back to a plank. <\/li>\n<\/ul>\n<p>            <i aria-hidden=\"true\" class=\"icon-angle-up\"><\/i> 4 \/ 4 <i aria-hidden=\"true\" class=\"icon-angle-down\"><\/i><\/p>\n<\/figure>\n","protected":false},"excerpt":{"rendered":"<p>The burpee: it&#8217;s an advanced move to master, and one full of many different parts that might, if you&#8217;re not careful, put strain on your wrists and knees. First, there&#8217;s squats. Then, there&#8217;s the push-up portion, and don&#8217;t forget about the jump squats at the end! Done in succession, these exercises all lead up to the total-body burpee, which CrossFitters and non-CrossFitters alike know all too well. Jonathan Tylicki, certified personal trainer and director of education for AKT, broke it down for POPSUGAR: &#8220;In the plank, you&#8217;ve turned on the entire core. Then lowering down and up through the push-up, [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":2382,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[6],"tags":[785,42,786,200,146,46],"class_list":["post-2380","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-workouts-tips","tag-body-weight","tag-fitness-tips","tag-full-body-exercises","tag-injury-prevention","tag-popsugar-interviews","tag-workouts","post--single"],"_links":{"self":[{"href":"https:\/\/high-end-life.com\/index.php?rest_route=\/wp\/v2\/posts\/2380","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/high-end-life.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/high-end-life.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/high-end-life.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/high-end-life.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=2380"}],"version-history":[{"count":1,"href":"https:\/\/high-end-life.com\/index.php?rest_route=\/wp\/v2\/posts\/2380\/revisions"}],"predecessor-version":[{"id":3021,"href":"https:\/\/high-end-life.com\/index.php?rest_route=\/wp\/v2\/posts\/2380\/revisions\/3021"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/high-end-life.com\/index.php?rest_route=\/wp\/v2\/media\/2382"}],"wp:attachment":[{"href":"https:\/\/high-end-life.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2380"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/high-end-life.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2380"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/high-end-life.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2380"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}