If you are time constrained and want to work every muscle or looking for “functional” exercises to challenge yourself these three killer drills will get the job done.
Checkout the attached video to perfect your technique.
With a wicked reputation the burpee strikes fear and loathing into the hearts of beginners and advanced sports people the world over. I’m telling you now, you need to give the burpee some love.
As far as full body exercises go, few give you so much in terms of muscles targeted, calories burned and potential for variety.
In the video you see a standard burpee comprising i) Squat, ii) Leg Extension, iii) Press Up, iv) Leg Retraction, v) Vertical Jump.
Possible variations include Split Leg Extension, Star Jump, Tuck Jump and my personal favourite, Slow Mo from stages i-iv) which has a certain hand-balancing quality to it. Focus on sitting on your heels twice per burpee.
The Lunge Press-Up
Born out of a desire to train total body strength and mobility particularly through the hips, I developed this little gem. It involves i) a long lunge step forwards, ii) place the hands by the foot, iii) step the front foot back ready for iv) a press up, v) step forwards into hands-down lunge and finally, vi) step powerfully back up to the original standing position.
Once mastered you can perform high intensity Lunge Press Ups, however, they work best as a moderate speed exercise for precision and endurance (aim to do progressively more reps between rests) and for an extra stability, mobility and abdominal challenge, perform in super Slow Mo, you’ll know what I mean when you try it. Focus on dropping through the hips in the long lunge position.
The Crab Toe Touch
The Crab position develops upper body posture, mobility and flexibility wonderfully. Add the Toe Touch and you also have an abdominal exercise that strengthens and tones the whole of your glutes and legs, inside and out. Pay special attention to keeping your shoulder blades pinched back. All you have to do is raise one hand and the opposite leg to touch fingers to toes, return and repeat, swapping sides each time. Try to minimise sideways movement.
As with all of these three total body exercises, you can go fast, medium or slower speed. Each offers a different dimension; add fast ones for additional “cardio” in a circuit training session or go super slowly and feel the burn all the way up your arms, across your abs to your legs.
Burpees – High Intensity for 20 seconds, 10 second break, do this 3 times
Lunge Press Ups – Medium Speed , do between 6-10 times through, rest 1 minute, do this 3 times
Crab Toe Touch – Slow Mo, 1 minute on, 1 minute off, do this 3 times