We get it, burpees suck, and yet trainers still love to make you do them. But fear not, this three-move plan, from Level 2 CrossFit coach Mirko Spinello, will help you nail burpees like a pro.
Jumping both feet forwards from a press-up position is tough; drilling this portion
of the move will make your burpees more fluid, says Spinello, who advises working in 40-second bursts. Hop both feet just behind your hands with a wide stance, then jump back into a plank.
Up-Down Dog Flow
This will give you a feel for the required body positions. Push up into a downward dog, which mimics your high hip position after the double-leg jump. Then lower your hips and raise your chest for the up-dog: this is your post-chest-to-floor position, explains Spinello.
Leg strength can limit your burpee performance. ‘Start with sets of 20, with 30 seconds’ rest in between, adding more as it gets easier,’ says Spinello. Sink your hips until they’re in line with your knees. Work these moves into your routine and those burpees will be a breeze.
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