Conquer the dreaded burpee with these 4 moves

pulse

October 27, 2017 1:55 PM

Shred fat and build muscle with this quick and easy workout.

Lets be honest: no one likes doing burpees. It’s one of the most demanding bodyweight exercises a guy can do, involving a lot of quick movements that challenge your whole body.

So we were both anxious and excited when we learned how to do a proper burpee from Nicolas Panebianco, a coach at Trooper Fitness in New York City.

“It’s a movement that you can do with no equipment,” he says. “It’s going to be four different movements, five reps, as many rounds as possible.”

Oh, boy.

To start off, get in a solid pushup position—core tight, glutes locked. “Go down and explode up,” Panebianco says.

Move immediately into squat thrusters, driving your heels forward and landing in a squat position, all while keeping your chest up tall. “Make sure that you’re jumping our feet wide into a squat when you come up,” Panebianco says.

The third motion is a jump squat. Start low and explode upwards, so you can really feel the power in your legs.

Now tie all those moves together, and you’ve got the perfect burpee.

“We’re going to bring it as many rounds as possible, for at least five minutes,” Panebianco says.

Although we still can't say that we’re totally stoked about doing burpees — they are hard — we’re still excited to know that we can now do them properly. Let’s get to burnin’.

Everyone has abs—you just need to burn enough fat to see them. Reveal your six pack with the cutting-edge ANARCHY ABS training program.

pulse