The other effect I want from this exercise is the work done on the chest, lats, and scapulae area. When you jump into the burpee you should really create a solid base for the shoulders, not only to protect shoulders but also to work that area, you’re in static contraction for a second or so. It also adds the lats, which is great, because those are not worked enough.
I like using kettlebells for this as it allows a seamless transition from burpee into deadlift.
- Place two kettlebells in front
- Squat
- Keep the shoulders above the handles
- Squat deep
- Hips low and shoulders high
- Look ahead
- Grab the handles with a solid grip
- Lock out the triceps
- Brace the chest and abs
- Pull the armpits together
- Pull the lats down
- Kick the feet back
- Land on the ball of the feet
- Into one straight line from ankles, knees, hips, to shoulders
- Press into the bells
- Pull the hips slightly up
- Pull the feet in
- Land flat on the feet next to the bells
- Bring the hips low
- Look ahead
- Lift the shoulders first
- Shrug the shoulders
- Come into full extension
- Repeat
If you’re short on kettlebells in your box, use partner work, or even groups of three, with partners one is doing 40 jumping jacks while the other does the exercise 10 times, and swap. If you have three people, one can be in the plank until transition, one is doing the jumping jacks, and the other is doing the deadlifts.
Complete 10 rounds, there is your 20-minute workout.
Check out the chipper Undaunted Warrior Workout, I programmed 50 of these babies in it. Post on our FB, YT, or Instagram if you’re using these and like them.
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PS. If you’re thinking “but a burpee is with a push-up and jump!”, no it isn’t, if you were doing exercise before CrossFit, then the burpee is: From standing into plank position and back up.
The exercise was invented by Mr. Burpee, I shit you not. What you’re doing is the CrossFit burpee.
PPS. There are more muscles involved, I just wanted to keep it simple, but if you’re interested: gluteus maximus, hamstrings, calves, erector spinae, and more.
