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Friday, 04 November 2005
 

Burpees, aka Squat Thrusts, are a lot of pain in a small package. This seemingly simple movement will test your strength, power and endurance all at the same time.

 

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1.)    Start in the same position as the squat, feet slightly wider than shoulder width apart, weight balanced over your toes and heels. Your abs should be drawn in, spine in a neutral curve. Your toes may be turned out slightly.

2.)    Squat down, same as the squat, but as you reach parallel with your thighs, lean forward and end with your palms on the ground, fingers facing forward.

 

3.)    Jump your legs back, landing  in push-up position; torso straight and in line with your hips, hands a bit more than shoulder-width apart.

 

4.)    Do a push-up

 

5.)    Jump your legs back to the full-squat position, hands lightly resting on the ground.

 

6.)    Jump out of the squat, swinging your arms above your head in coordination with your leap.

 

7.)    Land on your toes, bending your knees slightly to absorb the shock of the jump. Repeat steps 1-6

--Burpee Video --   (requires DivX )


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Display 43 of 43 comments

1. 03-09-2007 09:57

I recognize that gym!!!
destinedfg

2. 04-18-2007 14:59

these are fun 
until i get to 7 :upset
hotheels

3. 04-22-2007 20:27

whay are they called burpees :?
jesse5690

4. 04-24-2007 13:08

We call them 8-count body builders... ;)  
 
I'll try calling it a Burpee next time and see what my superiors say...
anthraciteangel

5. 04-27-2007 20:23

:grin these r cool 8)
FIRE FREEZE

6. 04-30-2007 12:13

I don't get why you have to swing your arms over your head when you jump!! :?
silveraltosax

7. 05-01-2007 16:45

helps to stretch, warm up muscle groups, and gain height in the jump so u're used to coordinating the jump.
The Kc

8. 05-07-2007 17:22

a popular Basic Training pain-inducer... I remember the "8-count body builder for 20 counts" all too well
Jomolungma

9. 06-02-2007 20:41

my drill sgt.s called these getup getdown go's
comeandgetit

10. 06-12-2007 16:17

My MTI called these "On Your Face, On Your Feet, On Your Face, On Your Feet, too slow...you'll do these til I get Tired."
daultonj

11. 09-05-2007 04:20

Aye...Burpees....8 count body builders, I remember these all too well. Our instructor made us do burpees until we got tired one day, I think I last until about 70 something then finally sprawled out on the floor and lay there, 2 others went higher than me. They were still going by the time I left, which was about 20 minutes later. Crazy people...
adarius

12. 09-17-2007 18:16

hey, we call them eight-count body bulders, too! those hurt...ahhhhh! memories!
coltonapo

13. 11-08-2007 12:37

owwwwwwww!!!! just did 100 of these...i'm sweating like crazy...
BloodHawk

14. 11-14-2007 13:51

thats pretty cool.
barr0w

15. 12-03-2007 09:51

just tried doin these combined with run (with big boots on)... figured out thats not fr beginners :x
JSB777

16. 01-20-2008 12:41

The w.o.d for 1-18-08 is 100 of these?!? Sort of a challenge...
UrbanNinja122

17. 03-08-2008 12:11

these are addictive 8) , i've done 100 before

18. 03-20-2008 10:17

these are to easy 
and takes up to much of my time

19. 04-06-2008 12:59

If something is too easy for you it's always best to push yourself farther and do more than you could do before. You get stronger that way. You don't build strength unless you feel some pain :grin

20. 04-06-2008 19:22

i can't do these in my house, i keep hitting the roof :(

21. 04-12-2008 20:07

Squat-thrusts...I recogize THAT name :grin I havent started yet, but intend to... The warmup doesnt look as bad as it was made to sound. Looking forward to trying this out. Anyone else START this kind of fun at 44yrs old? (Man! that just SOUNDS older than I think of myself!)

22. 05-07-2008 14:47

We do these in my martial arts class. I call these pukies.

23. 05-28-2008 21:29

i did a bunch of these my freshman year in football for conditioning... they help

24. 05-29-2008 14:15

burpees! thats a seed company :grin

25. 06-08-2008 13:29

whats a 5-count burpee?

26. 06-10-2008 04:44

Yeah, what IS a five-count burpee? :?

27. 06-19-2008 08:23

cool

28. 08-06-2008 16:23

:eek :roll in football offseason, we would do 50 of these at the end the day, every day really good workout for my legs

29. 09-09-2008 18:20

do we have to raise our hands over our heads like that or can we just keep our arms down? I would like to do these in my house but i would hit the roof if i tried them like that.

30. 09-16-2008 16:06

:zzz try these with leg weights or a weight belt that's fun!

31. 10-06-2008 13:13

pukies haha funny stuff

32. 10-08-2008 11:49

I remember these from wrestling :)

33. 10-08-2008 13:57

Wow, 100 of these, this won't be easy :eek

34. 10-27-2008 09:50

Perfect to do daily.

35. 12-04-2008 12:52

100!!!!!!!!!!! O.o!!

36. 12-05-2008 08:02

we have these in AF ROTC and we add a leg spread before the push up... like spread the legs... then bring them back in... keeping the same bouce feel that the whole exercise has.

37. 12-30-2008 07:32

in england, squat thrusts dont include the jump :grin looks like im better off lol 8) :zzz :zzz :zzz

38. 01-06-2009 15:28

Man thoses are really hard! i do like, less then 10 i think, i dunno, i havent tried them in a while. :sigh

39. 03-02-2009 18:55

I don't know what they call them at my school, but my cheerleader friends do them all the time in gym

40. 03-02-2009 18:59

I don't know what they call them at my school, but my cheerleader friends do them all the time in gym

41. 03-04-2009 16:37

:cry

42. 04-24-2009 17:12

These feel good to do and they really tire you.

43. 05-17-2009 18:31

i did the end of those, and they hurt after like 20, u feel them in the morning, and the day after that javascript:mxc_smilie(':cry') , but it helps u jump javascript:mxc_smilie('8)')

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