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Welcome to the #Feburpee exercise challenge, my monthly challenge for February is #FEBURPEE, and yes, you guessed it! It features one of the old-time greats in body weight & functional training, the BURPEE. Commonly unpopular with exercise participants due to its demanding nature and loved by personal trainers due to its excellent full-body activation and effectiveness. If you already know what a burpee is, it likely brings tears to your eyes and for those that don’t, you are in for a treat. This one is a full-body calorie busting exercise you’ll love and hate at the same time.
Luckily for you, February is a short month but it still won’t be easy!
All the monthly challenges we have variations for all fitness and ability levels so do not be put off, our monthly challenges are all about getting you moving on a regular basis. We have the Beginner Burpee for the newbies, the Regular Burpee for a little more intensity and the Full Burpee with a Press Up for the ultimate calorie destruction.
See how you can get started with Burpees with my article on Burpees for Beginners
Why is it called a Burpee
Great question, all thanks to one guy, I’m afraid. That’s right, you can blame someone for this one. Check out our Blog Post on ‘Why it’sCalled a Burpee’
If this sounds daunting, do not worry; there are variations for all abilities and fitness levels.
What you’ll need?
You won’t need much at all for this challenge, just yourself and some willpower, you might want a gym mat depending on where you plan on doing the burpees. Indoors, most surfaces will be fine without a mat. Additionally, if you want to time your efforts, grab yourself a Gymboss, and you’ll find yourself using it for every HIIT workout.
Equipment
- GymBoss (sponsored link via Amazon.co.uk)
- Exercise Matt (sponsored link via Amazon.co.uk)
GymBoss, the Number One Tool you Need to Time your HIIT Intervals
Scoring the Challenge
The challenge is split into 3 levels, for which you can score your progress. You don’t need to keep to one level; you can mix & match and go up or down a level. Each level has a score. Use the free-scoring sheet available for download below to track your progress and tally your total score for the month
You get either 1,2 or 3 points for the target level and either 1, 2 or 3 points for the Burpee variation. That’s a maximum of ‘6’ per day, a minimum of ‘2’ unless you skip a day, in which case it would be ‘0’.
e.g, if you choose the LEVEL 2 target guide and the REGULAR BURPEE, you will get two points for the targets achievedand two points for the exercise variation for a grand total of four points for the day, simple.
Download Feburpee Scoring Sheet
Feburpe Burpee Challenge Scoring Sheet 79 KB 61 downloads
Scoring sheet for the February BURPEE Challenge …Exercise Challenge Design
This challenge is designed as a progressive pyramid training plan. The challenge targets increase steadily before a short drop, then rise again above the previously achieved level. This type of training allows for a steady progressive increase in intensity. The chart below shows the target increase throughout the month.
February Burpee Challenge Target Table
Burpee Challenge Target Guides #Feburpee
Don’t forget to use the Scoring Sheet
The Burpee Exercise and Levels
The burpee is a fundamental compound exercise activating many muscle groups. The exercise combines a Squat, A SQUAT THRUST, a plank, and an EXPLOSIVE SQUAT (or Squat Jump) into one movement, making it extremely dynamic and functional.
If you’re unsure how to safely perform the movement pattern or have never done much exercise before, it’s a good idea to familiarise yourself with the SQUAT and a push-up pattern exercise, then progress to the beginner burpee.
Want more ideas? Check out my 28 Burpee Variations
Beginner Burpee
To start, adopt a ‘Squat’ stance with feet at about hip-width apart and soft knees, squat down to the floor, placing your hands on the floor in front of you, first take one leg back, then the other so you hold a plank position before bringing one leg back and then the other and push through the floor to return to a standing position.
Regular Burpee
To start, adopt a ‘Squat’ stance with feet at about hip-width apart and soft knees, squat down to the floor, placing your hands on the floor and hop both feet back to perform a Squat Thrust, that is, a double-hop back to a Plank position. Now hop both feet forward again, bring your knees up to your chest, and perform an explosive push through the floor to drive into a squat jump, making sure your feet leave the floor.
Full Burpee with Push Up
As with the regular burpee, this time, once you get into the plank position, you’re going to do a push-up and explosively press out of it to complete the burpee as normal.
Alternative – Chest to Floor Burpee
Chest to Floor Burpee, the above Full Burpee with Push Up can be altered to have the chest touch the floor, it’s a demanding version of the Burpee exercise which is almost identical to the above exercise except you let the chest and body touch the floor before pushing up.
Challenge yourself this February and don’t forget to join in the conversation with the hashtag #Feburpee
Challenges by DJ 
