Hundred Burpees per day seem to be a big challenge. Do you have ten days to get your body to make that effort? At the end of the ten days you will see the difference clearly. By the way, during this time you will also have made 550 burpees that will benefit your character. One thing to keep in mind: This challenge is not designed to require participants to complete the given number of burpees in a session. Interruptions are allowed at any time. You can take as much time as you want. It's fine if you distribute the burpees throughout the day. Start, for example, in the morning after getting up and finish the required number of days before going to bed.

This is how a burpee is executed

  • Before you start, you should warm up, even if the burpees themselves have some training effect on endurance. Five minutes on the crosstrainer should be enough.
  • The starting position for the burpee is the stand. Your feet should be shoulder-width apart.
  • Now lower your body like a squat. Your hands rest on the ground in front of you.
  • Then you jump backwards with both feet. This will get you into the push-up position. When your hands are shoulder-width, you are dealing with the "classic push-ups". Keep your hands firmly on the ground to support your body.
  • Now it's the push-up. Lower your chest towards the floor with your elbows. Stay there for a short while before you push the chest up again.
  • From the push-up position you now jump forward with your feet to bring them to their starting point.
  • Now get up until your upper body is almost straight. Your knees are slightly angled.
  • Use the effect of the bent knees and jump into the air. At the highest point you clap your hands once.
  • This is a complete burpee that you must now redo according to the Challenge Guidelines.

The challenge "100 burpees per day in 10 days"

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  • Day 1: 10 Burpees
  • Day 2: 20 Burpees
  • Day 3: 30 Burpees
  • Day 4: 40 Burpees
  • Day 5: 50 Burpees
  • Day 6: 60 Burpees
  • Day 7: 70 Burpees
  • Day 8: 80 Burpees
  • Day 9: 90 Burpees
  • Day 10: 100 Burpees

For advanced: Different levels of difficulty of the burpees. If you want to train more and more intensively with the burpees, you can increase the number or increase the level of difficulty. There are no limits to your imagination. The following examples make the burpees more exhausting:

  • Before jumping into the air you can first bend your left leg and then your right leg.
  • Optionally you raise your stretched legs in succession before you jump up.
  • In the push-up stand, you can stretch your arms one at a time before the push-up and turn the body in the direction you want.
  • In the push-up itself there are different gradations. You can position your hands narrower or wider. It gets really difficult if you place it in front of your head or at the level of your navel. The push-ups become very difficult when the feet are on an elevated shelf. Maybe you take a chair and put your feet on it before you do the push-up.
  • etc.
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