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Burpee Burnout Workout

Hi everyone! I am so happy to be sharing workouts with you today and so excited to be a part of CHAARG! My name is Claudia and I am a sophomore at OSU; I currently teach group fitness with qualifications to teach strength training, cycling, and TRX.  I have been a member of CHAARG since it first started—it seems like so long ago that it was just a little group, yet now has hundreds of members and is expanding more as we speak! I love CHAARG for its simple, yet determined message—getting girls to BE fit, not just LOOK fit, one unique workout at a time. There is SO much more to fitness than peddling away on the elliptical for an hour every day, or doing the same half-hearted bicep curls every time you feel you want to “tone up.” I hope that by providing you with some exercise ideas and different formats, you can incorporate them into your workouts in the future and occasionally check for improvement!

If you have ever been to one of my classes, or know me in general, you’ll know I have special place in my heart for burpees. They were one of the first exercises that I learned to do when I embarked on this little fitness journey, and I may or may not own a tank top that reads “ Born to Burpee ” ;). That being said, just because I “like” burpees, doesn’t mean I really “like” burpees; they’re an all-around tough exercise, using everything from your upper body to your core to your legs. This workout incorporates quite a few of these, in order to work on your speed, power, and cardio endurance!

This workout is meant to be done for time.  That means it’s you against a running clock—no time to check your cell phone or zone out! If by the end of the workout you feel like you didn’t do anything… you didn’t work hard enough! Make sure to challenge yourself, and be PROUD of whatever time you get; then next time, BEAT IT! You can always be better and we are always getting stronger. That’s the whole point of this “fitness” thing right? ;)

Here we go! The workout starts with the 100 high knees and ends with 100 high knees; these are a SPRINT, so get your knees up as fast as you can! Make sure that your knees come up as close to your chest as you can get them, your back is straight and you’re not leaning too far forward or backward.


Burpees (CrossFit Style, my fave)

  •  Start standing up; from here, drop your body all the way to the floor to where your chest, belly, and lower body are on the floor; push up with your arms and jump to your feet; from here, jump up towards the ceiling; repeat
  • This is NOT a pushup, you are simply dropping to the floor and pushing back up however you see fit; again, with practice, it becomes a fluid movement!
  • Modifications: jump back into a plank instead of all the way down, or just step back (no jump)
  • http://www.youtube.com/watch?v=awhEl6qYwsA is an example of burpees; skip to 50 seconds if you want to watch!


  • Sit back as far as you can go while keeping your weight in your heels, core tight, and back flat; try to go below parallel with your hips while keeping this good form
  • As you explode up and out of the squat, “thrust” the dumbbells or barbell  towards the ceiling. As you bring the weights back down, you go right into your next squat! With practice, it becomes one fluid movement!
  • Modifications: squat and press separately ( instead of linking them together), or don’t do shoulder press, just use DB’s for squat
  • http://www.youtube.com/watch?v=peLFTePbfDQ is a video example of DB thrusters!

Frog Jumps

  • start in a basic squat, getting as low as possible with good form
  • Jump UP and FORWARD, landing in that same squat; you can have your hands touch the floor if you want, then repeat by jumping backwards and landing in squat
  • Modifications: just jump up (instead of forward and back) or do regular squats as fast as you can – no jump

Overhead Forward and Back Lunge (15 each side;  1 back lunge + 1 forward lunge = 1 rep)

  • Bring one dumbbell (or just a weighted plate) above head, keeping arms locked out and core tight
  • Step back with one leg into a  back lunge, keeping a 90% bend in your front knee; Step same leg back in, and then out to a forward lunge, watching that front knee again
  • Modifications: use 2 dumbbells at your sides instead of above head

Bulgarian Split Squat (15 each side)

  • 2 dumbbells at your sides; elevate one foot back on a step or chair; make sure that front foot is far enough in front of you that you still have a 90% angle!
  • Drop down into a lunge, driving back knee toward the floor and keeping chest up; focus on your glutes and quads as you push back up
  • Modifications: use no weight or don’t elevate back foot, but stay on the ground

Bent Over Row

  • Start with 2 dumbbells at your sides; slightly bend over at the waist, keeping a straight back and abs pulled in tight
  • Pull elbows up into your sides, squeezing shoulder blades together as the weight comes up; move slowly through this exercise and concentrate on your form
  • Modifications: one arm at a time

Narrow to Wide Pushup (15 narrow, 15 wide; each pushup = 1 rep)

  • Start in a  plank and lower yourself as low as you can, keeping body in a straight line and keeping elbows into your sides (tricep pushup); Push back up, and move one arm so that your next pushup will have your arms wide (wide pushup); return to tricep pushup and repeat
  • Modifications: drop to knees ONLY if you can’t do any more on your toes, or  pick one type of pushup and do all 30 reps  that way

Tricep Leg Lifts ( each leg lift = 1 rep)

  • Starting in a plank, lower yourself to the bottom position of a tricep pushup again —elbows in!
  • Hold this bottom position and slowly lift one leg into the air, holding abs, glutes, and quads tight; repeat on other side, alternating legs until 30 reps are done!
  • Modifications: this one is challenging, so you can drop to knees and hold your plank there (still in the tricep pushup position), or hold regular plank and concentrate on the leg lifts

Hollow Rocks (1 forward rock + 1 backward rock = 1 rep)

  • Lay down with your arms extended overhead and legs out in front of you
  • Push the small of your back into the floor, so that there is NO space between your lower back and the floor; abs contracted, neck is neutral
  • Start to rock back and forth, keeping this form; looks weird, but it works!
  • Modifications: hold just the “ hollow” position for 1 minute

In & Out Plank (each jump = 1 rep)

  • Start in a plank position, making sure hands are right  underneath your shoulders and your hips aren’t in a “V” in the air, or drooping towards the floor
  • Jump feet into your hands, keeping knees together, then jump right back out into plank
  • Keep hips down! Make sure you are staying low and not throwing your butt in the air as you jump in J
  • Modifications: step feet in instead of jumping

PLEASE let me know if you tried this workout and what you liked or didn’t like! You can always substitute the burpees with another full-body cardio movement if you really despise them or don’t feel ready for them yet! I’ll be back next week with another workout, so feedback would be greatly appreciated! Enjoy your winter break and be well!


            Claudia, Ohio State

8 Responses to "Burpee Burnout Workout"

  • Miz
    December 18, 2012 - 1:42 pm Reply

    The older I get the more my bod appreciates the power of BURPEES.

  • Katelyn @ Chef Katelyn
    December 18, 2012 - 1:49 pm Reply

    SO approve of this “chipper” as we call it in CrossFit. And you can do it in the living room!

  • Maggie
    December 18, 2012 - 9:42 pm Reply

    Claudia this looks awesome!! I can’t wait to try it over break!

    • Claudia
      December 18, 2012 - 11:06 pm Reply

      Thanks Maggie let me know if you do!!

  • Dina
    December 25, 2012 - 10:29 pm Reply

    Thanks for the killer work out, Miss Claudia the burpee queen! I really needed that after today’s Christmas feast..

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    March 11, 2013 - 6:15 am Reply

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