When I taught bootcamp over the summer I loved adding burpees into the circuits.  They are one of my favorites to add to workouts.  Burpees really are a full body exercise. 

If you try the variation below you’ll be adding even more full body power, and a bit more burn too.

We’re going to start a burpee challenge next Monday and this will be the move.  Every Monday, Wednesday and Friday morning bright and early I’ll post the burpee workout for the day.  The workout should take 10 minutes or less, so not a huge time committment.

The goal of this 4 week challenge is to add something new to your workout, and at the end hopefully be able to do 100 consecutive burpees!  This is going to be a bit more advanced than the 100 push up or sit up challenges, but with every part to the burpee you can modify it to your liking.

The Burpee Blast

Begin in a standing position


Bend your knees and place your hands on the ground at shoulder width in front of your feet.


Jump of step back into high plank

*Modification: Do all the following moves on your knees


Bring your right knee to your left elbow


Then your left knee to your right elbow


Slowly drop your chest towards the ground and complete 1 push up


Then perform 4 mountain climbers.  Jump your right foot forward


Then stitch your left foot forward.  Back and forth so that each foot in forward twice.


Jump or step your feet back towards your hand.


Stand up and complete one jump tuck


Jump your knees up toward your hands

*Modification: just jump straight up into the air avoiding the jump tuck


And that’s one Burpee Blast. 

Here’s what it is all together now: standing –> crouching –> plank –> knee cross to opposite elbow (1 each leg) –> 1 push up –> 4 mountain climbers (2 each leg) –> crouching –> standing –> jump tuck

It’s a pretty challenging move, but has so many working parts to it.  Like I noted, you can perform the sections in plank on your knees.  I highly suggest using a yoga mat because your knees may get a bit sore after a while. 

The jump tuck at the end is a super challenging part so only add that if you feel comfortable doing it safely.  Remember to engage your abs during the moves to keep your body in a straight line.

Join the challenge: Sometime before Monday do as many Burpee Blasts as you can.  I’ll be posting 2 workouts depending on where you fall in your initial test.  Leave a comment with as many as you complete!

When I tried I knocked out 20 Burpee Blasts.  It only took about 3-4 minutes but because burpees are so intense I was quite sweaty.

Are you in?  Let me know!  This is going to be an awesome challenge that will end right before Christmas.  What a great present for yourself Smile

Note: I’m still in the process of changing all the page links.  Right now most will take you to my old site, so if it does just know that by the end of the week if you click on the link you’ll stay on this site.

Remember to enter my giveaway!

0 thoughts on “The 100 Burpee Blast Challenge”

  1. Damn, you throw 4 mountain climbers in there between the burpees? You're crazy- in a good way, of course! I would love to take on this challenge- burpees KILL! Such a great workout!

Leave a Reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.