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The 30-Day Burpee Challenge That Will Kick Your Butt

Get stronger, tighter, and more toned butt by the end of this month with the 30-day burpee challenge.

The burpee is one of the most dreaded exercises and it seems like every workout contains a version of it. Wondering why? It’s because it really works and can strengthen your arms, shoulders, core, glutes, your whole body actually.

Start this 30-days burpee challenge with us and see how your body transforms!

Here are the 7 burpee variations you have to do each day of the week. Each week increase your reps by 10.

Basic Burpee

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Stand straight, weight in heels and feet shoulder-width apart. Bent your knees, push your hips back. Lower into squat position to place your hands in front of the feet.
Shift the weight onto your hands and jump feet back. Land outside your hands, reach your arms overhead and jump into the air explosively. Land and get into a squat. That is 1 rep.

Mondays – Burpee Kick Outs

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Stand straight with your feet shoulder-width apart. Squat and place your hands on the ground. Jump feet back into a high plank. Lift your left leg, cross it under your body while lifting your right arm and bending it to tap your right shoulder. Extend your left leg back and place the toes on the ground. Repeat on the other side.

Tuesdays- One Legged Burpees

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Stand straight with your feet shoulder-width apart. Lift your right foot and jump down into a one legged plank. Press your palms into the ground. Jump left foot up towards your hands while still using only one leg. Reach your arms overhead and jump explosively into the air.

Wednesdays– Burpee Broad Jumps

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Stand straight with your feet shoulder-width apart. Place your hands on the ground while squatting down. Worm your chest down to the ground.
Lift your chest, press off your hands and jump with your feet back up. Sit back into a squat, swing your arms back and jump forward explosively.

Thursdays – Burpee Roll Backs

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Stand straight with your feet shoulder-width apart. Squat down. Hands and chest to the ground. Press off your hands, lift your chest and jump with your feet back. Stand up, reach your arms overhead and jump in the air explosively. Sit back into a squat and start lowering down until your butt touches the ground. Roll back your shoulders, rock back up to standing position. Finish with a hop.

Fridays- Lateral Jump Burpees

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Stand straight with your feet shoulder-width apart. Squat down. Hands and chest to the ground. Press off your hands, lift your chest and jump with your feet back. Sit back into a squat, swing your arms back and jump explosively to the left. Perform another burpee with jumping to the right.

Saturdays- Burpee Mountain Climbers

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Stand straight with your feet shoulder-width apart. Squat down and place your hands on the ground. Bring your left knee to your right elbow and right knee to your right elbow. Press off your hands, lift your chest and jump with your feet back. Stand up, reach your arms overhead and jump into the air explosively.

Sundays- Spider Push up Burpees

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Stand straight with your feet shoulder-width apart. Squat down and place your hands on the ground. Lift your right leg and reach your right knee to your right elbow to perform a push up. Extend your right leg back. Press off your hands, lift your chest and jump with your feet back. Stand up, reach your arms overhead and jump into the air explosively.


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