I have one client who really loves burpees. Enough to get a t-shirt saying so.
Everyone else falls into the above category: they love to hate them. This workout was accommodating to both groups.
For burpee haters: the movement is done in brief, manageable bouts.
For burpee lovers: by the end of the workout, they’d done a lot of burpees!
Burpee Love Hate
Time: 60 minutes
Equipment: cones, resistance bands, individual mats
Warm-up (15 Min)
Mirror-Mirror drill. Three-t0-five rounds of thirty seconds per partner.
Set individual turnaround point for Accumulator sprint (#4 below): Give a cone to each participant. Explain that they will sprint in a straight line out away from their “home base” until they hear you shout, at which time they should place their cone down on the ground and jog back. Give them a ready-set-go, timing their sprint, and shout “NOW!” when 15 seconds has elapsed. That’s when/where they set down their cone.
ACCUMULATOR (32 Min)
This is the standard accumulator format: Create a list of about 7 movements. Start with 1 minute of Movement 1 (followed by rest), and tack on one additional movement per round up to 7.
Example: First three rounds
Round 1: Do Movement 1. Rest 30 seconds
Round 2: Movement 1 + Movement 2. Rest 30 Sec.
Round 3: Mvmt.1 + Mvmt. 2 + Mvmt. 3. Rest 30 sec
Continue adding movements up to Round 7
Do Burpees (no push-ups, add a jack on floor) for the first 20 Seconds of every movement, every time.
Then do the listed movement for the remaining 40 Seconds.
Example: To complete Round 3, do
:20 Burpees + :40 Jacks/lat. raise
:20 Burpees + :40 Forward Lunge/press
:20 Burpees + :40 Reverse Climbers
Here’s the exercise list I came up with. I chose movements that people could quickly transition to from the burpees.
:20/:40 (Burpee/Listed Movement)
- Jacks with lateral raises (Band under 1 foot)
- Split Squat, stand & Press (band under forward foot, alternating each round)
- Reverse Mtn. Climbers
- Sprint Out to your cone
- Switch-foot Low Squat (Squat with L Heel & R Toe on the same line, along the frontal plane. Hop and switch foot position, L Toe & R Heel in line. Repeat.)
- Donkey Kicks
- Plank with elbow lift
:30 rest after each round
After doing around 150 burpees, your crew will be ready for lower-intensity final 10 minutes. We spent some time doing some core stability movements like planks, quadruped opposition, and down dog/up dog, followed by a good stretch.