Burpee Ladder Challenge
Simple but effective, what’s not to love?
Equipment required – Nothing.
Time required – How fit are you? Somewhere between 15 and 30 minutes.
Difficulty rating – 9/10 – It’s a big, gnarly challenge.
As always, warm up fully with a short run and some bodyweight squats. Then, start the challenge!
Perform twenty burpees then rest for 15 seconds.
Perform nineteen burpees then rest for 15 seconds.
Perform eighteen burpees then rest for 15 seconds.
You probably get the gist now. Keep on going, doing one less every time. Until….
Perform two burpees then rest for 15 seconds.
Perform one burpee then pump your fists and shout out loud. You’ve just finished!
You will notice it is a slightly different burpee to the one on my Full Body Bodyweight Circuit. The inclusion of the push-up raises the intensity and adds a superb upper body workout. Should you have a weak upper body or are struggling with the intensity you can perform modified burpees.
Do as many full burpees as you can before regressing to the modified forms described below.
Remember, these exercises are all about intensity. Go as hard as you can for as long as you can…
Depending upon your fitness, the burpee can be made easier by removing the push-up portion, stepping the feet in and out instead of jumping them together and standing up instead of jumping up.
The full burpee ladder challenge is only for the advanced exerciser who wants the ultimate bodyweight cardio test. For those who want a less intense workout, halve the challenge by starting at ten burpees.
Burpee Ladder Challenge
So, to recap, start with 20 burpees, then rest, continue reducing the number of burpees by one after every rest period until you have performed the final single burpee set. Please don’t reduce the rest periods as you need time to recover between sets.
210 burpees later you can congratulate yourself on a job well done.
Time yourself and post your result in the comments section. By taking the challenge every 4 weeks you can see how your fitness is improving. Less than 15 minutes is super good, 20 minutes is great but more than 35 minutes and you need to harden up!
This is not a challenge for the faint of heart. It’s a solid challenge regardless of your fitness.
If you always put limits on everything you do, physical or anything else, it will spread into your work and into your life. There are no limits. There are only plateaus, and you must not stay there, you must go beyond them. – Bruce Lee
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