two women planking at the seashore
Exercises,  Full Body,  SF30

SF30 Day 23— Burpee Challenge (16 minutes)

It’s the exercise challenge everyone loves to hate … BURPEES!!!!  Burpees are brutal, which means they’re good for you provided you do them right.  Not only are burpees a total body strength exercise (working shoulders, chest, abs, quads, inner thighs, butt, and triceps), they’re also cardio.  I love the efficiency of burpees.  If I want to get in a quick workout and maximize my time, burpees are definitely in my routine. 

But like our push-up challenge and squat challenge, it’s important to do them right and easy to do them wrong.  If done poorly, burpees can stress your lower back and shoulders.  To help you, here’s a tutorial video on proper burpee form, as well as some modifications to make them easier or harder.  If you’re new to exercise, approach this exercise cautiously.  You may want to start with a plank instead.  

Okay, now that we discussed form, onto today’s challenge the 100 burpee challenge.  (Yeah, I said it.)  Today’s video is from Cassey Ho with Blogilates (called Pop Cardio here she’s gone through some iterations).  We know Cassey from Day 15 of the Simple Fitness 30-Day Challenge (cardio kickboxing) and in my August post on Vacation-Friendly Upper Body Workouts (No Equipment).  I find Cassey pretty entertaining, which makes the time go by faster.  In this video, Cassey channels the pure dread we all feel when approaching this type of burpee challenge.  Fitness trainers are human after all!  As with our prior challenges, Cassey performs 10 variations of the burpee for 10 repetitions each, for a total of 100 burpees.

Pop Cardio, 100 Burpee Burnout (16 minutes)

Combine this with our Day 21 push-up challenge and Day 22 squat challenge, and you have a killer full body strength and cardio routine.

Till tomorrow,


Leave a Reply

%d bloggers like this: