Burpies are a hybrid drill that use both the push up and the squat jump. Learn how to perform burpies with sit ups properly from a professional trainer in this workout video.
Crouch down
Enter plank position
Do push up
Spring forward & up
Combine with sit ups
Michael Rosengart is a professional fitness trainer in Santa Monica, California.
Off-season training for football: Outdoor Conditioning. Right now we're going to do another super set, combination of burpies and sit-ups. So Jonesy is going to demonstrate what a burpie is. Can we take it slow real fast? We want to hit the ground and then jump back into a plank position, lower down for a push-up and then we're going to spring forward and then get into a squat, deep squat position and then we finish by ending up on top. And then we're going to do that, combine that with sit-ups. Can you show us some sit-ups, please? [DEMONSTRATION] Jonesy is showing us what we mean by sit-ups. We're going to work full sit-ups so that we're going to get the hip flexors involved and when we come up on top we open up the chest, open up the shoulders and push the chest out. So now we're going to work a combination of it and Jonesy is going to take it at full speed. [DEMONSTRATION] So we're working down and up. We're going to do ten and ten. So he's going to do ten burpies. [DEMONSTRATION] We're going to do five and five. [DEMONSTRATION] We're going to do a combination of five burpies for ten sit-ups. Okay. And we want to repeat this. How many sets? And we want to repeat this for five sets so that we'll be doing five burpies and ten sit-ups each set, so a total of 25 burpies and 50 sit-ups. So that's for our super set of burpies and sit-ups. Next we're going to work on some exercises, single leg exercises that will help develop stability and agility.
Member Comments