burpee challenge!

1 minute for each exercise with 20 seconds to rest between exercises. repeat each circuit 2-3 times.

Circuit 1

1. sumo squat with a Burpee

Perform a low sumo squat with your elbows in between your knees and your butt low to the ground. Jump from this position (yes, all the way up) then into your burpee. Once you have performed your push up you will step or jump right back into the sumo squat position. Repeat.

2. Bear crawl in a box (right then left)

3. High knees with a Burpee

Perform 10 high knees, and then a burpee. Repeat 10 high knees and a burpee.

4. Crab walk-with a band around your ankles

5. mountain climbers

Circuit 2

1. Quick feet with a Burpee

20 quick feet and then a burpee. Repeat 20 quick feet…

2. Reverse lunge with a medicine ball twist

3. Sprint down the block… with a burpee

Sprint down to the end of the block and perform 5 burpees. Sprint back and repeat

4. V-ups or dying bug

5. Ballerina sumo squat with bicep curl

let us know how many burpees you got in today!

You’re all ready to roll!

Break a great sweat and enjoy! 

Cheers!

The SPAC Team