Burpees are a great cardiovascular exercise that improves your endurance or athleticism while making you more conditioned. The move also helps improve the mobility of the hip, which can have lifelong benefits since You use your hips so much in everyday life.
If the traditional Burpee doesn’t seem to work for your body, goals, or fitness level, don’t worry! You have the option of modified burpees that scale your exercise up or down. It includes moves that target the core and reduce the cardio challenge. The modified burpees also help you in conditions such as shoulder pain, hip tightness, back stiffness, and dizziness.
Every gym has qualified trainers that can help you master these modified burpees. Findyourgym.ae helps you find the best gyms with such trainers; just click the link gym near me.
Ready to give the sweat-inducing exercise a shot? Follow the instructions below to switch up the exercise with different modified burpees.
Modified Burpee ─ Sprawl Aka Squat Thrust
Benefit: Lower-Back Tightness
It reduces the likelihood of extending the lower back to return to standing, so it can be good for those who experience lower back tightness after burpees. Beneficial for those dealing with lower back issues or typically experiencing back stiffness after a round of stretching since it doesn’t require you to lower down to the floor.
Our blog, “Exercises Better Back,” can help you with exercises if you have back concerns.
How To Do
- » Stand with feet shoulder-width apart and arms at sides.
- » Sit back into hips and bend knees to lower into a squat.
- » Keeping the chest up will prevent the back from rounding.
- » Hinge at hips to fold forward.
- » Place hands on the floor directly in front of your feet.
- » Shift weight onto hands.
- » Jump both feet back and softly land on the toes in a high plank position.
- » Jump both feet forward, placing them directly behind your hands.
- » Lift hands off the floor.
- » Press into heels to rise out of the squat and return to standing.
Modified Burpee ─ Walkouts
Benefit: For Tight Hips
It is a low-impact exercise and challenges your hip mobility and hamstring flexibility. That gives a dynamic stretch in the hamstrings, which can be a limiting factor in hip mobility for some people.
How To Do
- » Stand with feet shoulder-width apart, toes pointing forward, and arms at the sides.
- » Hinging at your hips, fold yourself forward and place your hands on the floor directly in front of your feet.
- » Shift weight onto hands.
- » Keeping legs straight, walk hands forward to reach a high plank position with shoulders and wrists in line with the body.
- » Roll back onto toes and bend knees while walking hands back toward feet.
- » Roll up one vertebra at a time to return to the starting position.
Modified Burpee ─ Reverse Burpee
Benefit: Target the Core
If for some reason, you can’t put pressure on your chest, Reverse Burpee can be a good option. This burpee variation involves lying on your back, then rolling back up and returning to standing without lowering down onto your stomach.
How To Do
- » Stand with feet shoulder-width apart.
- » Sit back into hips.
- » Bend knees to lower butt to the floor, keeping chest up and feet on the ground.
- » Placing hands on the floor at sides next to hips, lie back on the floor.
- » Drive knees up to the chest in a tucked position.
- » Press hands into the floor and engage the core to lift lower back off the floor and raise legs toward the ceiling.
- » Lower hips back to the floor, and place feet flat in the starting position.
- » Engage the core to sit up, bringing knees to the chest.
- » Press hands into the floor to lift the butt off the ground and shift weight into feet.
- » Lift hands off the floor.
- » Press into heels to rise out of the squat and explosively jump into the air.
Modified Burpee ─ 180-Degree Burpee
Benefit: For Level Up
It tests your agility and balance as a quick change of direction makes a move particularly challenging. Turning around at the top of the jump will seriously put your athleticism to the test; try this burpee variation.
How To Do
- » Stand with feet shoulder-width apart, toes pointing forward.
- » Sit back into hips and bend knees to lower into a squat.
- » Keep the chest up and prevent the back from rounding.
- » Hinge at hips to fold forward and place hands on the floor directly in front of feet.
- » Shift weight onto hands.
- » Jump both feet back and softly land on toes in a high plank position.
- » The body should form a straight line from head to heels.
- » Bend at elbows and push up to return to the high plank position.
- » Jump both feet forward, placing them directly behind your hands.
- » Lift hands off the floor, then press into heels to rise out of the squat.
- » Explosively jump into the air, twisting the entire body to the left.
- » Jump again and twist your body to the right.
Modified Burpee ─ Skiers
Benefit: Combat Dizziness
It involves a less vertical range of motion which could be more suitable for people who experience dizziness. Still, it offers similar benefits of increased heart rate and full-body coordination.
How To Do
- » Stand with feet hip-width apart.
- » Rise onto toes and simultaneously raise arms in front of the body.
- » Lower heels back down to the floor and extend arms back behind the butt.
- » Simultaneously hinge at hips and bend knees slightly, so the chest is almost parallel with the floor.
CREDIT: Shape.com
Comments 0