Introduction: Advanced Burpee
This exercise is designed for strength, cardio, and muscle building training. All participants are advised to consult a physician before performing any of these movements.
Step 1: Stand With Your Feet Shoulder Width Apart, and Your Hands on Your Hips.
Step 2: Bend at the Knees As If You're Sitting in a Tiny Invisible Chair, While Keeping a Straight Back and Knees at a 90 Degree Angle.
Step 3: Push Off the Ground Through Your Heels While Raising Your Hand Above Your Head Simultaneously.
Step 4: Allow Your Body to Land on Both Feet. Then Bend at the Waist and Place Both Hands in Front of You on the Ground.
Step 5: Keeping Your Upper Body Straight, Jump Both Legs Behind You So Your Body Is Parallel to the Ground.
Step 6: Keeping Your Body Straight Lower Yourself by Bending at the Elbows and Stop When Your Elbows Have Reached a 90 Degree Angle.
Step 7: Raise Your Body Back Into the Parallel Position by Pushing Against the Ground Through Your Palms.
Step 8: Keeping Your Body Straight and Left Leg Straight, Bend Your Right Knee Up and to the Left Arm As Far As You Can.
Step 9: Return Your Right Leg to a Straight Position Same As Your Left Leg.
Step 10: Now Repeat the Same Motion for Your Left Leg As You Did for Your Right Leg But Raise It to Your Right Arm and Return to Rest After.
Step 11: Now Jump Both Legs Toward Your Arms and Keep Your Upper Body Straight, While Bending Only at the Waist.
Step 12: Stand Up Straight and Jump Off the Ground While Raising Both Hands Above Your Head.
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7 years ago
Nice tutorial. If you what to make the video a little easier for people to view, you can upload it to a site like YouTube and then use the Embed Video tool in the step editor to embed the video in the page. Then people will be able to view it without having to download it.
Reply 7 years ago
Thank you! I will try that.