OMG Burpees October Challenge

"I totally love burpees."
~ No one ever ~

Who can ever get enough of burpees? As scary or annoying as they can be, they sure do the body lots of good! Burpees consists of multiple exercise to complete just one rep, working virtually your whole entire body!

How exactly are you supposed to do a Burpee? Well, there are many variances, but this is the basic simple version:

1. Begin in a standing position. Your feet should be shoulder-width apart. Now, lower your body into a squatting position, placing your hands on the floor in front of you.
2. Kick your feet back so that you are in push-up position. Keep your hands firmly on the ground to support your body.
3. Lower your chest to do a push-up. Bring your chest back up.
4. Kick your feet back to their original position. Stand up, and then jump into the air while clapping your arms overhead.
5. Repeat.

Here is a month long challenge to help you not only build your endurance to withstand this powerful move, but to also master the burpee itself. It breaks down the burpee to help you master each move with ultimate perfection so that when you combine them all , you will have the perfect burpee!

During this challenge you will be doing:

• Squats
• Burpees
• Push-Ups
• Mountain Climbers
• Jump Squats

Happy October!

OMG Burpees October Challenge (Complete each exercise once daily)

Wednesday October 1

5 Burpees
5 Push-Ups
5 Squats

Thursday October 2

5 Mountain Climbers
5 Jump Squats
5 Burpees

Friday October 3

10 Burpees
10 Push-Ups
10 Squats

Saturday October 4

10 Mountain Climbers
10 Jump Squats
10 Burpees

Sunday October 5

15 Burpees
15 Push-Ups
15 Squats

Monday October 6

15 Mountain Climbers
15 Jump Squats
15 Burpees

Tuesday October 7

20 Burpees
20 Push-Ups
20 Squats

Wednesday October 8

20 Mountain Climbers
20 Jump Squats
20 Burpees

Thursday October 9

25 Burpees
25 Push-Ups
25 Squats

Friday October 10

25 Mountain Climbers
25 Jump Squats
25 Burpees

Saturday October 11

30 Burpees
30 Push-Ups
30 Squats

Sunday October 12

30 Mountain Climbers
30 Jump Squats
30 Burpees

Monday October 13

35 Burpees
35 Push-Ups
35 Squats

Tuesday October 14

35 Mountain Climbers
35 Jump Squats
35 Burpees

Wednesday October 15

40 Burpees
40 Push-Ups
40 Squats

Thursday October 16

40 Mountain Climbers
40 Jump Squats
40 Burpees

Friday October 17

45 Burpees
45 Push-Ups
45 Squats

Saturday October 18

45 Mountain Climbers
45 Jump Squats
45 Burpees

Sunday October 19

50 Burpees
50 Push-Ups
50 Squats

Monday October 20

50 Mountain Climbers
50 Jump Squats
50 Burpees

Tuesday October 21

55 Burpees
55 Push-Ups
55 Squats

Wednesday October 22

55 Mountain Climbers
55 Jump Squats
55 Burpees

Thursday October 23

60 Burpees
60 Push-Ups
60 Squats

Friday October 24

60 Mountain Climbers
60 Jump Squats
60 Burpees

Saturday October 25

65 Burpees
65 Push-Ups
65 Squats

Sunday October 26

65 Mountain Climbers
65 Jump Squats
65 Burpees

Monday October 27

70 Burpees
70 Push-Ups
70 Squats

Tuesday October 28

70 Mountain Climbers
70 Jump Squats
70 Burpees

Wednesday October 29

75 Burpees
75 Push-Ups
75 Squats

Thursday October 30

75 Mountain Climbers
75 Jump Squats
75 Burpees

Friday October 31

80 Burpees
80 Push-Ups
80 Squats
80 Mountain Climbers
80 Jump Squats
80 Burpees

DEMOS:

Burpees

• Begin in a standing position. Your feet should be shoulder-width apart. Now, lower your body into a squatting position, placing your hands on the floor in front of you.
• Kick your feet back so that you are in push-up position. Keep your hands firmly on the ground to support your body.
• Lower your chest to do a push-up. Bring your chest back up.
• Kick your feet back to their original position. Stand up, and then jump into the air while clapping your arms overhead.
• Repeat.

Mountain Climbers

• Start the exercise by lying face down on the floor.
• Straighten out your arms and then touch your knees down to the ground or floor.
• Now you are ready to lift yourself up into position. When doing this, be sure that your hands are directly under your chest at a width that is slightly more than your shoulder length distance.
• Once you have settled into position and checked the position of your hands you should be sure to keep your legs stretched out, ensuring that they are properly lined up with the rest of your body. Pay special attention to your knees as many people tend to create a gap here but that should be avoided. If the recommended position is uncomfortable for you, it is alright to modify it slightly as long as you maintain the correct posture.
• Now you should stretch out your left leg for stability. Bend your right knee and bring it up in the direction of your right hand. At this point, you should be in a similar position to the one you would be in if you were climbing a mountain or tree (hence the name) except horizontal instead of vertical.
• After bringing your right knee up, return it to the original position and do the previous step with your left leg. (Once again, bend the left knee and bring it up towards the left hand mimicking the actions of a mountain climber)

Push-Ups

• Get into a plank position with hands planted directly under the shoulders (slightly wider than shoulder width apart). Ground the toes into the floor to stabilize the bottom half of the body. Engage the abs and back so the body is neutral. In other words, flat as a… plank (ah, now we get it!)
• Begin to lower the body—back flat, eyes focused about three feet in front of you to keep a neutral neck—until the chest nearly touches the floor. (Note: Some experts say a push-up isn’t a push-up unless the chest actually grazes the ground). Don’t let the butt dip or stick out at any point during the move; the body should remain flat from head to toe all the way through the movement. Draw the shoulder blades back and down, while keeping the elbows tucked close to the body, so the upper arms form a 45-degree angle at the bottom of the push-up position.
• Keeping the core engaged, exhale as you push back to the start position as explosively as possible without leaving the ground (pow!). That’s one!

Squats

• Plant your feet flat on the ground, about shoulder-width apart.
• Point your feet slightly outward, not straight ahead.
• Never let your knees extend beyond your toes.
• Look straight ahead. Bend at your knees as if you were going to sit back in a chair, keeping your heels on the floor.
• Pull in your abs, and keep your lower back in a near neutral position (a slightly arched back might be unavoidable).
• Tighten your whole body when you perform the squat.
• Lower yourself. In a controlled manner slowly lower yourself down and back so that your upper legs are nearly parallel with the floor. Extend your arms for balance.
• Keep the upper body tight at all times.

Squat Jumps

• Stand with your feet shoulder-width apart, arms hanging at your sides.
• Squat down until your knees are bent about 90 degrees.
•  Immediately swing your arms overhead and jump upward as high as you can.
• As you land, gently bend your knees and sink back down into the squat position.