Interested in working your legs, butts, chest, shoulders and core?

Tight on time? Drop and give us 10 of this double-duty exercise.  The burpee is a classic calisthenics exercise that strengthens all your major muscles and raises your heart rate.  When you add weight to it – like you’ll do here by holding a pair of dumbells – you increase the move’s sculpting power.

WEIGHTED BURPEES

Exercise Ideas:

Beginners:  do 2 sets of 8 to 10 reps, resting 45 seconds to 1 minute between each set

Intermediate:  do 3 sets of 10 to 12 reps, resting 30 seconds between each set

Bench Mark Test: see how many you can do in 1 minute then several weeks later – rest again and see that improvement

WORKOUT IDEAS:

1. WHOLE LOTA TABATA WEIGHTED BURPEES:  20 seconds of weighted burpees (as many as you can), rest 10 seconds.  Repeat this for a total of 4 minutes
2. SPARTAN BURPEES:  Run 400 meters, 20 weighted burpees, Run 400 meters, 15 weighted burpees, Run 400 meters, 10 weighted burpees, Run 400 meters (all as fast as you can with minimal rest)
3. TIMED WEIGHTED BURPEES:  1 minute burpees, 30 seconds rest, 45 seconds burpees, 30 seconds rest, 30 seconds burpees, 30 seconds rest, 45 seconds burpees, 30 seconds rest, 1 minute burpees

Enjoy the Weighted Burpees!

JC Guidry

METHOD EVOLUTION

Pearland’s Body Transformation Experts

Personal Training Studio and BootCamps

Tags: bootcamp, BootCamps, exercise, JC Guidry, Method Evolution, Pearland, personal trainer, personal training

This entry was posted on Thursday, August 5th, 2010 at 1:34 pm and is filed under Videos, Workouts. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.