I put together the Burpee 28 to really add a challenging element to an already effective exercise. The burpee is the ultimate full body exercise as it uses almost every muscle in your body to perform.
Burpees are a staple in my a lot of workouts and training programs, but I wanted to turn it up a notch, so I took the Burpee Pull-Up exercise and broke it down into four separate components (exercises) and created Funk’s Burpee 28’s. (It’s actually similar biceps 21 exercise if you are familiar with it)
BENEFITS OF BURPEE 28
The Funk Burpee 28 Workout is total body training because of the numerous joint actions involved in performing this effective exercise.
The first part of the exercise is the Lower Body Thrust to Push Ups (Frog Thrusts) which target the chest, shoulders, triceps, abs and core.
The second part of the exercise is the Jump Squat which hits the quads, hammies, glutes and burns the crap out of your legs.
The third part of the exercise is the Jump to Pull Up which continues to burn the legs but now work your back, shoulders and upper body strength.
The fourth part of the exercise is the full Burpee-Pull Up which targets pretty much every muscle in your now fatigued body.
HOW TO PERFORM FUNK’S BURPEE 28
This workout is broken into four parts where you will perform 7 reps of each exercise without rest until you complete all 28 reps, hence the Burpee 28’s. Rest for 2 minutes and perform 3-5 sets. NOTE: The rest is important as you want your body to come to full recovery, so you can perform the explosive exercises to capacity.
You can add this workout to your workout programs, MMA training or use it as a stand-alone strength, conditioning and fat burning workout.
Try this 3x per week and watch your over-all fitness and body improve drastically.
FUNK BURPEE 28’S
Perform 7 reps of Lower Leg Thrusts (Frog Thrusts)
Perform 7 reps of Jump Squats
Perform 7 reps of Jump Pull Ups – Chin Ups
Perform 7 reps of Burpee Pull Ups
Rest for two minutes and complete 3-5 rounds
BENEFITS OF BURPEES
The burpee is the ultimate full body exercise. It works almost every muscle in your body in one short sequence of movements. We have all performed a burpee or two in our lifetime and like me, you probably hated doing them too.
But the effectiveness of this workout is the reason why the military, martial artists, football and other sports teams, Cross Fitter’s, fitness enthusiasts and smart personal trainers use the burpee in their training programs.
The benefits of adding burpees to your workouts bode well for you and your overall fitness and look:
Improve your conditioning and endurance – burpees use so many muscles that, in very simple terms, your heart and lungs just can’t keep up.
A set of burpees will force your body to work far above your capacity to take in, transport and utilize oxygen and, subsequently, your anaerobic conditioning will improve.
Increase overall strength – with each repetition, you’ll work your chest, arms, front deltoids, thighs, hamstrings, and abs.
Burn fat – the burpee is one of the best exercises to burn fat. Studies have shown that high intensity exercises, like burpees, burn up to 50% more fat than conventional strength training exercises. Get off those boring elliptical machines and start doing burpees.
I recommend that you add burpees to your workout regime and you will notice an increase in strength, your overall cardio and conditioning and you will burn fat like never before.