Thankful For Burpees
You will be sooo thankful for burpees after this workout!!! Pick either 100 or 150 burpees as a goal to complete over the workout. Start chipping away at the burpees. When you need to take a break, then complete 1 round of the set as an active recovery before picking back up on the burpees where you left off. You are done with the workout when you finish your burpee goal. Remember, each time you take a break on the burpees, do one complete round on the circuit.
100 or 150 Burpee Workout
1- Forward / back jumping jack (10each)
2- Split squat (6each)
3- Upright reverse fly (10)
4- C skip in place (10each)
5- Alternating superman (10each)
6- Glute bridge (10)
100reps OR 150reps
To modify the burpee, perform without push-up at bottom or without the jump.
#1- 10reps ea
FORWARD BACKWARD JUMPING JACKS
Perform a foward backward jumping jack hopping.
#2- 6reps ea
Stagger your feet as if doing a lunge. Then move up and down without moving your feet.
BENT OVER REVERSE FLY
Hinge forward from the hips, raise arms out to side squeezing shoulder blades together.
#4- 10 reps ea
C SKIP IN PLACE
Skip in place kicking and driving foot down on foot strike.
#5- 10reps ea
Alternate lifting opposite arm and leg while laying face down.
Laying on your back lift your hips into the air with core tight.