What are the benefits of burpee workouts?
Burpees are an incredibly well-rounded exercise, and the benefits of adding them to your workouts extend far beyond Spartan race prep.
Do them anywhere: no equipment needed
Build full-body strength
Increase muscular endurance
Enhance cardiovascular health and endurance
Faster race finishing times (that is, of course, assuming you fail an obstacle or two)
01 - Workout: Core Burpee Brigade
Perform 4 rounds of the following circuit, doing 12 reps of each exercise and resting for 1 minute and 40 seconds between each round.
Alternating reverse lunges
Spiderman planks
Speed skater burpees
Hollow holds
Burpee sit-throughs
Superman planks
02 - Workout: Dumbbell Burpee Debauchery
Two circuits, done for four rounds each before moving onto the next circuit. Rest 60 seconds between rounds and 3 minutes between circuits.
Circuit I
10 dumbbell bent-over rows
10 dumbbell front squats
10 dumbbell devil's presses
Circuit II
10 dumbbell chest presses
10 (each leg) dumbbell reverse lunges
10 dumbbell renegade row burpees
03 - Workout: The Breathless Ball
A 20-minute AMRAP where you'll do as many rounds as possible while holding a medicine ball.
20 ball rotational lunges
10 ball slam burpees
20 alternating ball push-ups
15 ball thrusters
10 ball tuck jump burpees
10 ball squats
10 ball rollback burpees
15 supine ball chest passes
04 - Workout: Single-Side Scorcher
Three circuits done for 2 rounds each before progressing to the next circuit. Rest 60 seconds between rounds.
Circuit I
10 (per side) split squats
10 (per side) side plank reach-throughs
6 (per side) single-leg burpees
Circuit II
10 (per side) single-leg deadlifts
10 (per side) side plank leg lifts
6 (per side) single-arm burpees
Circuit III
10 (per side) single-leg glute bridges
10 (per side) lateral lunges
10 Spiderman burpees
05 - Workout: Power Train
Do the following circuit for 4 rounds, performing 40 seconds of work per exercise followed by 20 seconds of rest. No rest between rounds.
Burpee box jumps
Pull-ups (or dead hang)
Leonidas burpees
Feet elevated push-ups
Burpee pull-ups
Lateral box step-overs
Feet elevated glute bridges