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Take Live Well 360’s August Fitness Challenge

  • LiveWell360 Staff
  • August 2, 2018

It’s already August, which means summer is almost over and fall is approaching soon, can you believe it?! We are super excited for the weather and leaves to change! And that means we are going to have to start working out inside. So let’s take advantage of the warm weather while we still can! Fitness should be all year round, so we have a great fitness challenge for you that you can try this month and even use all year round!

Guess what we have for you this month?!

It’s another Fitness Challenge!!

Our fitness challenge of the month is all about working on burpees! Yes, that’s right we said burpees! Burpees are a great overall movement to work on shoulders, abs, legs, and back!

Throughout all our challenges we focused on flexibility, and strength but we want to take what we learned in those challenges and combine it to focus on one particular exercise, burpees! We will show you how to warm up your body, break down a burpee, and fully perform multiple burpees by the end of this challenge!

This fitness challenge will happen over 4 weeks, and each week we will work on a different type of burpee. We want to work through dynamic warm ups, foam rolling and the actual burpee! All of these things will lead up to many, many burpees.

And the fun part:

As you finish each day of this challenge you will become stronger and more coordinated when it comes to burpees! This exercise will help with all your workouts and build strength!

Let’s get started with our burpee challenge for this August!

Dynamic Warm up:

The warm up is one of the most important parts of a workout. It gets your body warmed up and ready to move in a safe way!

Our warm up for this challenge is fun and works on burpees!

Let’s get started start with week 1:

WEEK 1:

Dynamic Warm up for Week 1 will include:

Foam Rolling- whole body holding for 45 seconds each place

Foam Rolling:

Making sure to foam roll your whole body. We start with upper back, moving towards your glutes, then hamstrings, and calves. After that flip onto your stomach and foam roll your quads! The burpee is using every muscle in your body

Assisted Burpee:

The first part of our burpee challenge is getting used to the movement and building the strength to be able to do it without assistance! So let’s start with the movement and break it down for week 1!

A burpee is essentially a jump down into a plank. So a straight jump up with arms overhead from their step out foot by foot into a plank. From the plank if you feel comfortable you can do a push up or just hold the plank. Then jump back up to two feet and stand up straight.

That is a burpee and an assisted burpee! So for this we have to start slowly by doing a few every day. So for week 1 we will be doing 4 sets of 10 burpees every single day.

WEEK 2:

Dynamic Warm up for Week 2 will include:

Foam Rolling- whole body holding for 1 minute each place

Foam Rolling:

Making sure to foam roll your whole body. We start with upper back, moving towards your glutes, then hamstrings, and calves. After that flip onto your stomach and foam roll your quads!

Regular Burpee:

The second part of our burpee challenge is adding to the movement! So now that we have the basic burpee movement down we can slowly add to the movement with load and reps!

So let’s start by adding the push up to the burpee! For these burpees we are only doing push ups instead of the plank. This will slowly advance the movement, and create strength in your upper body to add more load and reps to the exercise.

From there we will continue to do burpees every other day for this week to give your arms a break. It will be 4 sets of 15 reps, so more reps and same amount of sets.

WEEK 3:

Dynamic Warm up for Week 3 will include:

Foam Rolling- whole body holding for 2 minutes each place

Foam Rolling:

Making sure to foam roll your whole body. We start with upper back, moving towards your glutes, then hamstrings, and calves. After that flip onto your stomach and foam roll your quads!

Regular Burpee with Load:

We are already at week 3!! It definitely goes by when you are having fun! For this week we will be focusing on that regular burpee but adding external load other than your body weight to the movement!

For this we will add a bosu ball, which will change the base of support on the push up as well as, add an external load to the movement. You will continue to do the burpee but you will be holding the bosu on the jump up and place it on the ground right before the push up. From there the push up will be on the bosu.

This will force you to engage your core and activate your pelvic floor. We will be doing 4 sets of 8 every other day for this burpee! We don’t want to over do the movement back to back.

WEEK 4:

Dynamic Warm up for Week 4 will include:

Foam Rolling- whole body holding for 2 minutes each place

Foam Rolling:

Making sure to foam roll your whole body. We start with upper back, moving towards your glutes, then hamstrings, and calves. After that flip onto your stomach and foam roll your quads!

Advanced Burpees on Repeat:

It is our last week of our burpee challenge and we are super excited that you made it through three weeks of burpees!! You should definitely be very proud of yourself!

We want to push our limits with burpees this week! So for this week we are going to be doing Burpee Box Jumps! So for these burpees we will be focusing on increasing our jump and strength. So you will need some type of box or step to jump on!

For this the second part of the burpee will be the same, but the first half will be different. Instead of jumping straight up now you will jump on the box or step in a squat from there jump out into a push up position. Your hands will be on the box or step when you do the push up and keep repeating!

You will do these burpees for 4 sets of 7 reps every single day! These are super fun but challenging!

CONGRATS YOU FINISHED YOUR AUGUST CHALLENGE!!

You should be stronger and overall more comfortable with burpees.

You should be so proud of yourself!!

You got through four weeks of consistent burpees and advancing that moving and that’s not easy!! That means you are stronger and able to complete a perfect burpee!!

Just because this challenge is over, doesn’t mean your fitness journey should stop here!

Continue the AUGUST challenge into the next month; don’t stop working on burpees just because the month is over! Keep working on foam rolling, and burpees even try adding burpees every time you workout!

Take advantage of your new knowledge on burpees and keep doing them every day!

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