Do you hate burpees?
Here are 2 Alternative options to make them “slightly” more enjoyable.
Honestly, one of the most dreadful exercises on this planet would have to be Burpees.
Find me someone who says otherwise.
Just the thought of dropping your whole body onto the floor and then having to stand all the way up, even with a little hop at the top. Does not sound that appealing to me.
Maybe it does to you?
I also know for clients that might have bad knees, are slightly overweight or even has poor cardiorespiratory endurance they do not enjoy this exercise at all.
HOWEVER, one of the benefits to the exercise is that it does teach a person to get up from the ground. Which as we age is a concern of falling without being able to get up.
If you are not familiar with the burpee movement, let me break it down for you. Briefly.
The burpee is an exercise that requires you to lower yourself all the way to the ground on your stomach. Some add a controlled push up to get to the bottom, some (like me) just collapse to the bottom. From there, you need to “pop” yourself up from the ground to a standing position. Once standing you add a little “hop” at the top.
Are you having flashbacks from the first time your coach programmed burpees yet?
Let’s talk TWO alternative options:
Step Backs- In this alternative option, you are controlling the movement entirely. You step both feet back, one at a time until you are in a tall plank position. From there, you lower yourself to the ground (in a controlled manner). Then to stand back up, you do the reverse. Push yourself back to the top of a push up (you can worm it), then step your feet back to your hands one at a time. Until you are in a fully standing position. Simple enough.
I recommend this for someone that is fine with getting to the ground, but are not ready for the full plyometrics just yet.
Up Downs- the next alternative for burpees would a simple up down. In this movement, you are eliminating the push up portion entirely. Simply, you are jumping back to a tall plank then jumping back to standing. Easy, right?
Whether you are completing a full, standard burpee. Or opting for one of these alternative options, select one that challenges you. But doesn’t kill you in the process.
With any exercise program that you do, you should feel accomplished in the end, not defeated.
