{"id":11870,"date":"2019-03-08T15:09:07","date_gmt":"2019-03-08T21:09:07","guid":{"rendered":"https:\/\/publicaffairs-sme.com\/Community\/?p=11870"},"modified":"2021-01-28T10:38:42","modified_gmt":"2021-01-28T16:38:42","slug":"4-week-progressive-burpee-plan","status":"publish","type":"post","link":"https:\/\/publicaffairs-sme.com\/Community\/2019\/03\/08\/4-week-progressive-burpee-plan\/","title":{"rendered":"4-Week Progressive Burpee Plan"},"content":{"rendered":"

The burpee is a move that has it all: A plank, push, squat, hinge and dynamic jump. It can be modified to a simple down and up off of the ground and progressed to one of the most challenging fitness moves around!<\/p>\n

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THE PLAN BASICS<\/div>\n<\/div>\n<\/div>\n

The first week starts by building a foundation for mastering the basic burpee. Starting with three burpees, you\u2019ll add a burpee each day, ending with a rest day after a day of 8 burpees, and remember: Modifications are completely welcome. For week 2, you\u2019ll swap a basic burpee for a candlestick burpee to work on mobility. Note: The count continues building from week 1 to help build endurance and stamina. Week 3 adds strength and week 4 builds explosiveness.<\/p>\n

Over the next four weeks, we are going to broaden your burpee bank and improve your endurance, strength, stability and mobility \u2014 all while leveling up the fun factor in your workouts.<\/p>\n

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THE EXERCISES<\/div>\n<\/div>\n<\/div>\n

MODIFIED HALF-BURPEE<\/strong><\/p>\n

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