Burpees do require a certain level of strength and fitness and that can be a barrier, but that’s not the only reason why some people choose to avoid them. You might have trouble with burpees due to knee, wrist or hip issues, previous injuries, pregnancy, prefer to avoid high-impact movements or are experiencing a lack of mobility.
Or perhaps you just simply don’t like them and would much rather do something else. All of these reasons are so valid! Working out should make you feel good and I want you to feel empowered to make workout adjustments to help you move in a way you enjoy.
Jumping Jacks
With your arms by your sides, plant both feet together on the floor. This is your starting position.
- Quickly jump both feet outwards so that they are wider than your hips. At the same time, raise your arms upwards and outwards from the sides of your body so that your hands almost meet directly above your head.
- Quickly jump both of your feet inwards to lower your arms to return to the starting position. Repeat for the specified number of repetitions.
Plank Jacks:
Plant both hands on the mat slightly further than shoulder-width apart, feet together on the mat behind you while resting on the balls of your feet. This is your starting position.
- Jump both of your feet outwards so that they are slightly wider than your hips, ensuring that your hips remain level.
- Jump both of your feet inwards to return to the starting position. Repeat for the specified number of repetitions, inhaling for one repetition and exhaling for one repetition.
Squat Thrusters:
Begin standing, holding a kettlebell with both hands at chest height, feet planted on the floor slightly further than shoulder-width apart. Point both feet slightly outward. This is your starting position. Inhale and brace your core. Looking straight ahead, bend at both the hips and knees until your upper legs are parallel to the floor. Ensure that your back remains within a 45- and a 90-degree angle to your hips and keep your knees aligned with your toes.
- Exhale and push through your heels extending your legs, at the same time extend your elbows to press the kettlebell overhead. Ensure that your arms are in line with your ears once your arms are fully extended. You should feel the weight going through your glutes, quads and shoulders. Repeat for the specified number of repetitions.
Sprawls:
Plant both feet on the floor further than shoulder-width apart. Point both feet slightly outward. Bend at both the hips and knees until your upper legs are parallel to (in line with) the floor, ensuring that your knees remain in line with your toes and your back remains within 45-90 degrees of your hips. This is your starting position.
- Inhale. Place your hands on the mat between your feet, ensuring that your spine remains in a neutral position. Jump both of your feet backwards so that your legs are completely extended behind you, resting on the balls of your feet. Your body should be in one straight line from your head to your heels.
- Exhale. Jump both of your feet forward in between your hands, ensuring that your feet are wider than your shoulders and that your feet are pointed out slightly. Release your hands from the mat and elevate your torso slightly to return to the starting position. Repeat for the specified number of repetitions.
Kettlebell Swings:
Holding a kettlebell directly in front of your body, plant both feet on the floor slightly further than shoulder-width apart. Inhale. While maintaining a slight bend in your knees, tilt forwards from your hips and allow the kettlebell to gently swing backwards between your legs. This is your starting position.
- Exhale. Using your glutes and hamstrings, extend your legs and hips to swing the kettlebell forward and upwards to shoulder height.
- Inhale. Bend your knees and tilt forward from your hips to lower the kettlebell and return to the starting position. Repeat for the specified number of repetitions, ensuring that your glutes and hamstrings power the movement and you are not lifting the kettlebell with your arms and shoulders.
Medicine Ball Slams:
Holding a Deadball with both hands directly in front of your chest, plant both feet on the floor slightly further than shoulder-width apart. Point both feet slightly outward. Gently draw your pubic bone to your belly button (engage your pelvic floor). This is your starting position.
- At the same time, extend your elbows to bring the Deadball up above your head and press into the balls of your feet to elevate your heels.
- Once your arms are fully extended above your head, bend your hips and knees until your upper legs are parallel with the floor and slam the Deadball into the floor as hard as you can.
- While maintaining a straight back, pick up the ball with both hands. Push through your heels and extend your knees to return to the starting position. Repeat for the specified number of repetitions.
