The burpee is definitely the exercise a lot of us love to hate. If you can’t do burpees because of a shoulder injury, wrist weakness or other issue, here are some alternative exercises that will get your heartrate up and strengthen similar muscle groups: Jumping jacks. Plank push-ups. This exercise essentially serves as a burpee minus the pushup, making it a safe choice for those with elbow or shoulder problems. How it works: Perform one of the three exercises on it's own or in place of burpees in your regular routine. – same as regular burpee except add knee up to each side after pushup. Explosive push-ups (push so hard on the way up that your hands leave the floor) I don’t think the burpee will ever be completely removed from CrossFit programming, but it’s important to be smart with its inclusion in your program design. But this freakin’ tough, calorie-torching move is great for one reason: It’s completely full-body. Total Time: up to 15 minutes Plank jacks. 9 Alternatives to burpees. We include the burpee 3-4x a month with a wide variety of volume options for varying abilities – the squat thrust always being a viable scaling option. This low-impact variation skips the standing and jumping of a regular burpee and is knee-, hip-, and low back-friendly. Rambo burpees – After pushup add kick left, kick right, mule kick, up and jump. 3. CrossFit Seminar Staff member James Hobart demonstrates the burpee. Do 3 sets, resting 30 seconds in between. Jump squats. 2. super duper burpee-– same as super burpee except after knee up to each side after pushup, add a hindu pushup.
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