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)

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.



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.

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


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.

This entry was posted in Challenges, Circuits, Circuits, Exercises, Exercises, Exercises, MMA Bodyweight Workouts, Plyometrics & Speed, Strength & Conditioning, Training, Workouts, Workouts, Workouts for Trainers and tagged , . Bookmark the permalink.


  1. Lordkira says:

    nice workout tried it today and loved it.

  2. josh1234567890 says:

    hey great workout just a quick question
    would you recommend doing another one of your workouts in the same day as this, im just stuck on how much to do in one day.

    • FunkRoberts says:

      Hey Josh,
      Hope all is well. Depending on your goals and what the training you may be doing, you can do another workout. The Funk Burpee 28’s can be used as a finisher to another workout.

      Your strength and conditioning workout, especially with the intensity of most of the FunkMMA workouts, should not go more than 30-45 minutes. Once you go past that time limit, you start to fatigue, start the bad technique and do a disservice to your training.

      Here is a sample 1 Week Training regime you can try
      Monday – Refuse to Lose – 5 Round Workout
      Tuesday – Spartacus MMA Workout and Abs Workout
      Wednesday – Rest
      Thursday – MMA Bodyweight Workout – Funk Burpee 28’s as finisher (2 rounds)
      Friday – Spartacus Strength Workout and Abs Workout
      Saturday – MMA Beatdown Workout – Funk Burpee 28’s as a finisher
      Sunday Rest

      Once again, this is just a sample workout routine. In order to build the right workout, you must set your goals first and then build on that. If you are training MMA or any Combat sport, then this will not work for you as your technique training should come first when you are rested.

      Anyways I hope this helps in some way

  3. Smash says:

    Love the workout, just animalistic.

  4. choman10 says:

    Hey this is my first time posting but I just found your videos a couple months ago and I got to say I love them. Question about the Jump to Pull Up exercise: I workout at home mostly and my pullup bar is too low to jump. can I just skip the jump and still get similar benefits or is it pretty crucial to the exercise?

    • blastermma says:

      I would go ahead and do the jumps anyway instead of skipping them, choman10.. That’s what I do when there’s not a something high enough to jump, grab and do pull-ups. Because you’ll be missing out on the work for your legs and the cardio..

  5. Pingback: Nesco Food Dehydrator

  6. blastermma says:

    Yeah.. This exercise is awesome. I did it for my first time tonight. I punked out after 3 rounds, haha.. I have worked out for about 2 months–so it’s really not that bad.. Gonna shoot for 5 eventually 🙂

    Thanks, Funk Roberts!!

  7. 1avocadotree says:

    I can only do about one pull up so how should I modify until I am able to do more?

  8. Pingback: мгновенные займы

  9. Pingback: chapter 7 bankruptcy

  10. Pingback: chapter 11 bankruptcy

  11. Pingback: bankruptcy forms

  12. Pingback: My Homepage

  13. Pingback: Liposuction

  14. Pingback: econs tuition

  15. Pingback: PPC Agency Strategy


  17. Pingback: Anti Milben Mittel

  18. Pingback: DraftKings promo

  19. Pingback: econs tuition

  20. Pingback: tsa precheck locations

  21. Pingback: econs tuition

  22. Pingback: ppc news article

  23. Pingback: e-factor diet review

  24. Pingback: woodworm treatment

  25. Pingback: how to order steroids online safely

  26. Pingback: plumber emergency

  27. Pingback: clogged drain

  28. Pingback: Science, Health, Satire, Vaccines, CDC, Monsanto, Med School

  29. Pingback: The Ultimate Guide to Using PBN Links for Niche Sites

  30. Pingback: Elektroversand

  31. Pingback: price of instagram software

  32. Pingback: economics tuition

  33. Pingback: The diabetes destroyer book

  34. Pingback: diabetes destroyer

  35. Pingback: electricien saint maur des fosses

  36. Pingback: porno

  37. Pingback: Kidney Infection Treatment

  38. Pingback: best anabolic steroids for sale

  39. Pingback: malatya siksin

  40. Pingback: electricien vincennes pas cher

  41. Pingback: electricien asnieres sur seine nuit

  42. Pingback: cosmetique bio pas cher en ligne

  43. Pingback: maquillage

  44. Pingback: maquillage palette

  45. Pingback: Schlafen Sie besser - Tipps

  46. Pingback: Free Piano

Leave a Reply