email: glen@gtpersonaltrainer.co.uk
website: www.gtpersonaltrainer.co.uk
Ten Week
Burpee & Body Plank Challenge
The Burpee and
the Body Plank are two excellent
exercises which have the ability to place large demands on multiple muscle
groups in a single exercise.
A burpee is an
excellent exercise which is well known as being one of the best bodyweight conditioning
exercises for developing overall muscular endurance, as well as placing a
considerable cardiovascular demand on the body, and requiring a good level of
mental toughness.
The body plank is an excellent core stability & strength
exercise which targets your entire core in just one exercise.
By supersetting these two exercises (pairing two
exercises together with little or no rest in between exercises), in several
different variations, you will develop your overall fitness.
The workouts in this particular challenge are short in
duration, but high in intensity. Expect to push yourself harder, both
physically and mentally, than you probably have before; but trust me, the
rewards are worth it.
·
Perform this challenge for 10 consecutive weeks.
·
Perform each workout 2 – 4 times per week;
ideally with a day off in between workout days.
·
The relevant burpee
component must be performed for 10 repetitions, with little or no rest in
between repetitions.
·
Upon completion of all 10 burpee repetitions,
immediately perform 30 seconds of the relevant body plank component; this
equals 1 set.
·
If there is a body plank exercise which requires
you to work one side at a time (e.g. side plank, side plank raises) then you
must perform the exercise on both sides before you rest.
·
Rest for a maximum of 20 seconds in between sets.
·
Perform 10 supersets in total.
·
For weeks 1 & 5 you must alternate between
workout one and workout two throughout the week.
·
For weeks 9 & 10 there is no separate body
plank component, as this is already incorporated into the burpee component.
·
If a week states Burpee, then it means a Full
Burpee; that is with a press-up. Half burpee is without the press-up component.
Week One
(workout one)
Half Burpee
Body Plank
(workout two)
Press-Ups
Side Plank
Week Two
Full Burpee
Side Plank
Week Three
Burpee with Mountain Climber x4 each leg
Body Plank ‘Tap-Outs’
Week Four
Burpee with two-footed jump forwards/bounds
Side Plank Raises
Week Five
(workout one)
Half Burpee
Body Plank ‘Jacks’
(workout two)
Squat Thrusts
Side Plank
Week Six
Burpee with Double Squat Thrust
Single Leg Body Plank
Week Seven
Medicine or Slam Ball Burpee (hands on medicine/slam
ball)
Spiderman Plank
Week Eight
Burpee with Box Jump
Body Plank Supermans
Week Nine
8 Count Burpees:
1: squat down & place hands on floor
2: thrust legs backwards
3 & 4: press-up
5 & 6: straight arm body plank ‘jack’ (legs out &
back in once)
7: thrust legs back in
8: stand up
Week Ten
10 Count Burpee
1: squat down & place hands on floor
2: thrust legs backwards
3 & 4: press-up
5 & 6: squat thrust to the left and thrust legs backwards
7 & 8: squat thrust to the right and thrust legs
backwards
9: squat thrust legs back into the chest
10: stand up
