Military Standard Training

  Building character and resillience


Exercise of the week - HOw to do Burpees

Posted on 7 March, 2018 at 3:20


Exercise of the Week



The Burpee is the most effective exercise, as it targets all five dimensions of fitness: endurance, speed, agility, strength and flexibility. It is probably the single most effective and complete, whole-body conditioning exercise there is. No other movement on the planet will work as many muscle groups, whilst at the same time massively improving your endurance, stamina and cardiovascular conditioning.

The basic movement is performed in four steps and known as a "four-count burpee":

1. Begin in a standing position.

2. Move into a squat position with your hands on the ground.

3. Kick your feet back into a plank position, while keeping your arms extended.

4. Immediately return your feet into squat position.

5. Stand up from the squat position.

There are many variations of this exercise, Here are few you could give a try:

Burpee push up (also known as a "bastardo")

The athlete performs one push-up after assuming the extended plank position.


Jump-over burpee: The athlete jumps over an obstacle between burpees.

Jump up burpee:The athlete jumps straight up as high as possible at the end of the movement, before beginning the next burpee.

Knee push-up burpee: The athlete bends their knees and rests them on the ground before performing the push up.

Long-jump burpee: The athlete jumps forward, not upward.

Muscle-up burpee: Combine a muscle-up (a variation of a pull-up) with the jump or do a muscle-up instead of the jump.

One-armed burpee: The athlete uses only one arm for the whole exercise including the pushup.

Pull-up burpee: Combine a pull-up with the jump or do a pull-up instead of the jump.

Side burpee: The athlete bends at waist and places hand shoulder-width apart to the side of right or left foot. Jump both legs out to side and land on the outer and inner sides of your feet. Jump back in, jump up, and repeat on opposite side.

Tuck-jump burpee: The athlete pulls their knees to their chest (tucks) at the peak of the jump.


Have a go!!


Categories: Health and Fitness, Military Preparation Programme