Preparatory exercises for Burpees

they are very complex but complete exercises: they involve, in fact, the whole body, working a lot of muscles, including the heart. These are free body movements and natural load that derive from the world of calisthenics and combine cardio, strength and mobility: being high intensity and requiring a certain commitment, they are only suitable for those who are trained. For this, it is useful to practice first. How? First, by breaking down the exercise into its essential elements: plank, push up, squat and jump. Second, by doing some extra exercises and some stretches. Here are the preparatory exercises for burpees.

for two-three series.

, which is very useful for mastering the perfect squat in burpees. This stretch, which is similar to a side lunge, is great for mobilizing the hips.

• Stand upright, with your feet spread a little more than hip-width apart and your toes pointing forward.
• Pivot at your hips and lean forward, reaching your hands towards the ground and keeping your legs straight. Feel the stretch in the hamstrings and inner thighs.
• Shift your body weight to the right side and bend your right knee, keeping your left leg straight as you come down.
• Push on your heels and return to the starting position. Repeat on the other side.

(a small, triangular-shaped thoracic muscle) and the mobility of the shoulders, which you will need to perform burpees correctly, which also include a push-up.

• Lie face down.
• Bring your right arm to the side, forming a 90 degree angle with your body. At chest height, place your left hand on the ground.
• Slowly rotate your hips and body to the right side, pushing your left hand to the ground for support. You should feel a stretch in the pectoral and shoulder muscles of the right arm (which must be kept straight).
• Maintain the position for 30 seconds before switching sides.

and try to get down as far as possible, almost coming to sit on your heels.

Push on your heels and return to a standing position, contracting your buttocks.

When you feel ready, add a jump. From the squatting position, push on your heels and exit the squat as you jump off the ground. Land lightly with your knees bent to cushion the impact.

upper body, which is exactly what you need for the more advanced burpee movement. It also develops core strength.

• From a high plank position, slowly lower yourself onto your right forearm. Do not let your hips swing or sag.
• Then, lower onto your left forearm, so that you are in a forearm plank.
• Now, first place your right hand on the floor directly under your shoulders, then your left hand and push up.

lightly in place.

Slowly increase the range of motion and push your knees higher until they reach a 90 degree angle.

Continue for 30-60 seconds.

If you prefer to start with a low impact move for the hip and leg muscles, walk with your knees high.