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You can modify burpees to better suit your fitness level and to engage particular muscle groups and movement patterns!

  • The classic burpee-jump requires full frontal contact with the ground and a push-up. You should remember to keep your hips down and level (no wiggling). When performing the push up, make sure to push up from chest level.
  • Modified bench burpees are good for getting the heart rate up but easier on the upper bod, compared to the classic version noted above.
  • Burpees with an overhead press – a more advanced option – are great for people with a strong upper body but who may not want to jump.
  • Single-arm burpees are definitely for the more advanced burpeer! This variation is more demanding of core stability and shoulders. You can also lift one leg as you perform a push up, to emphasize trunk engagement and upper body!

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