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When Life Knocks You Down, Do a Burpee!

Updated: May 28, 2019


Do you LOVE burpees? If not, maybe you should.🤭

If there's one exercise that we do often at bootcamp, but maybe not often enough - it would be burpees. Whether you love 'em or hate 'em, did you know that burpees are actually an amazing full-body exercise that target almost every muscle group while providing aerobic and endurance well as help strengthen the core? According to Dr. Axe, here are 5 reasons to do burpees plus a little history...


Burpees are not always easy when done in repetition and if there's one person who knows that well, it would be 41-year old personal trainer Mark Zarubi from Reno, Nevada who broke the world record for the most burpees performed in a 12 and 24-hour period. The former records were 6,800 and 10,110 burpees in 12 and 24 hours, respectively. But Mark Zarubi broke both records, completing 18,896 in one day and his goal was to raise awareness for the nonprofit SPCA of Northern Nevada.


Here's what Mark had to say about all those burpees...

"As the 21st and 22nd hours came to a close, I felt so defeated. Mentally, spiritually, emotionally and physically I was drained. As I was about to give up, the Fitness Center early morning crowd began to make their way to the second floor. Seeing some familiar and friendly faces, began to give me more energy to try and keep going. As the final hour was upon me, the crowd was growing and so was the energy. Literally hundreds of friends, family, members and co-workers were surrounding me and encouraging me with their chants, Burp-day T-shirts and applause. This surge of support was exactly the boost I needed to finish. I no longer felt any physical pain. I was fully energized both physically and emotionally as I completed my 24 hour mission."

SO, the next time you're wanting a full-body workout, do a burpee! Celebrating a birthday? Do birthday burpees! 🎉 Did your personal trainer or coach tell you to do 30 burpees? Tell them thank you.😉

By the way, if you're thinking of signing up for a Spartan race, consider brushing up on your burpees - or just come to bootcamp! 💪🏻 They require you to do 30 burpees as "punishment" whenever you can't complete an exercise (30 burpees per skipped obstacle).


Not sure how to do a burpee? Here's how...

  • Start by positioning yourself in a standing position.

  • Then, drop down into a squat position placing your hands on the ground

  • Next, extend your feet back in one quick motion resulting in the front plank position. Make it more challenging by adding a pushup when you are down in plank position.

  • Return to the squat position in one quick movement.

  • Jump straight into the air as high as possible. Make it more challenging by doing a high knee tuck jump instead of a regular jump.

*Note that if you suffer from back pain, burpees may not be the best exercise for you.

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