Burpees? Did someone say Burpees?

Son of a bitch…

I have no idea who started this, but somehow or another my 30 Day No Excuses Burpee Challenge has resurfaced for the third time and it’s caught on fast.  I blame the Fit Approach #SweatPink ladies and @loramarie03 from Twitter.

I was hit up with a string of tweets yesterday about the challenge and getting called out on it by a few people to do it again.  I’ve done this challenge twice and it’s a tough one!  Burpees are hard work, but they’re a great full body exercise and I’m up for the challenge again, so starting May 15th, I’m in. 30 days of burpees.

Are you?

You may be sitting there saying “what the hell is a burpee?” so here’s my best explanation:
The burpee is a full body exercise used in strength training and as aerobic exercise. It is performed in five steps:

1. Begin in a standing position.
2. Drop into a squat position with your hands on the ground.
3. Kick your feet back to put yourself in to a pushup position
4. Now reverse the movement by returning your feet back towards your hands to the squat position while
5. Stand back up. That’s 1 burpee.

There are many variations and I’ll talk about them in the video, so check them out.

THE CHALLENGE
Depneding on your fitness level, start with the determined amount of burpees for your level and increase that amount by one burpee each day for 30 days. There are three levels of difficulty and a few different variations of the burpee you can try so find which one works for you.

Beginner:
If you are a beginner to fitness or exercise, this may be a good place for you to start. Your goal is to do 1 burpee on your first day. You can do a standard burpee as described above if you’d like or any variation that you need to, but do 1 burpee today. Tomorrow you’re going to do 2 burpees and on day three you’re going to do 3 burpees. Increase the amount of burpees you do by 1 each day so by day 30 you should be doing 30 burpees a day.

Intermediate:
The intermediate challenge is for someone who’s fitness levels are pretty good. You may not have done a burpee before but you could pull off 3-5 without stopping. Your challenge is to start at 8 burpees and you’re doing at least a standard burpee or one of the harder variations. Again, you’re to add 1 burpee a day for 30 days.

Advanced:
You may be at the same fitness levels as the intermediate (or more advanced) but you’re like me and always want to push yourself harder and further. Your challenge is to do 15 burpees today. Yup, 15! And if you’re up for it, you’re going for 15 burpees in a row. OH, and did I mention you’re doing the more advanced burpee with a jump and a clap in it too? That’s right. You’re gunna cry! And as the other levels, you’re adding a burpee a day to your total amount and I’d love to see if you can end up doing 45 burpees in a row without stopping by the end of day 30.

There you have it, the No Excuses 30 Day Burpee Challenge. Please feel free to ask any questions. Post any comments and PLEASE share your experiences with everyone. Love ‘em, hate ‘em… Comment on this post to let me know you’re in, post on my Facebook Page and please use the #NoExcusesYIS on Twitter.

I don’t want to be the only one bitching and complaining about them on the interwebs.