Burpee Surprise

Warm up:

Resistance Band Chest/Shoulder Stretches

3-5 Yoga Worms

Dynamic Side Lunge

Knee Grab to Single Leg Deadlift

Lunge Twists


Complete ONE of the following options:

Option 1 > 3 Months

30 Burpee Pullups (Burpee Jumping Pullup) 30 Burpee KB High Sumos 35/45 30 Burpee OH DB Press 15/20 30 Burpee OH Triceps Extensions 20/25 30 Burpee Squat Jumps 30 Burpees

Option 2 <3 Months

15 Burpee Pullups (Burpee Jumping Pullup)

15 Burpee KB High Sumos 35/45

15 Burpee OH DB Press 15/20

15 Burpee OH Triceps Extensions 20/25

15 Burpee Squat Jumps

15 Burpees


Option 3 < 1 Month

5 Burpee Pullups (Burpee Jumping Pullup)

5 Burpee KB High Sumos 15/25

5 Burpee OH DB Press 8/10

5 Burpee OH Triceps Extensions 8/10

5 Burpee Squat Jumps

5 Burpees


Post time to Comments


Cool Down:

Shoulder/Chest Stretches

3 Sets of 30 Seconds each side of lower back and piriformis stretches

QL Stretch

Child's Pose




45 views1 comment

Recent Posts

See All

Run - 150 - Run - 150

Option 1 > 3 Months 1 Mile Run or Row 75 Situps or Tap Down Crunches or Stability Ball Situps 75 Superman Back Extensions 1 Mile Run/Row 75 Situps 75 Superman Back Extensions Option 2 < 3 Months 1/2 M

Alisha 2.0

Warm-up: 40 Jumping Jacks Soldier Walking Neck/Chest/Shoulder Mobility 5 Yoga Worms 20 Superman Back Ext Option 1 > 3 Months For Time 30 - 25 - 20 - 15 - 10 reps of: BB Bent Rows 95/135 Box Jumps 18"

 Logo-2.jpg