Burpee 360

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Copyright 2014
FatBurningNation.com

DISCLAIMER: The information provided in this guide is for educational purposes only. I am
not a doctor and this is not meant to be taken as medical advice. The information provided in
this guide is based upon my own experiences as well as my own interpretations of the current
research that is available. The advice and tips given in this guide are meant for healthy adults
only. You should consult your physician to insure advice and tips given in this guide are
appropriate for your individual circumstances. If you have any health issues or pre-existing
conditions, please consult your physician before implementing any of the information
provided below. This product is for informational purposes only and the author does not
accept any responsibility for any liabilities or damages, real or perceived, resulting from the
use of this information. All rights reserved. No part of this publication may be reproduced,
transmitted, transcribed, stored in a retrieval system, or translated into any language, in any
form, without the written permission and signature of the author.

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Introduction From Dennis...

Oh yes... The burpee... 100% free and 100% hated worldwide. Ok maybe not by everyone,
however, the burpee is a word that most people dread hearing.

Invented in the 1930's by a man named Royal H. Burpee, the popularity of the exercise has
never slowed down. When it comes to doing this exercise, three main factors have to take
place:

• You have to have the strength to do it.

• You MUST have endurance.
• And most importantly, you must be mentally strong to push through when the going
gets tough.

In this manual, I am going to walk you through 4, short yet very intense workouts that are
going to drastically improve you burpee totals.

Whether you can do 5 burpees in a row or 50, this short plan is going to help you progress
forward until you can complete 50 straight burpees without stopping.

So if you are ready, which I know you are, let's get going and “do the burpee.”

Let's get started,

Dennis Heenan, MCTT

Master Certified Turbulence Trainer

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Tips Before Starting

1. If you are unsure of how to do an exercise, be sure to get instruction from a certified
trainer.

2. If something hurts or feels off, don’t do that exercise. There are plenty of alternates
that you can add in. Please feel free to email dennis (at) fatburningnation (dot) com
for ideas or see the Exercise Library manual for alternative exercises.

3. Because this is a new program, be sure to start slow to avoid injury. Pushing too hard
after not working out for a while will only lead to injury or being overly sore.

4. If you find you need more rest in between exercises, take it. Over the course of the
program, you should work on shortening your rest periods.

5. This program is demanding so if going three days per week is too much, start by going
2 days a week with your others days being “active rest” days (walking, hiking, etc.).

6. Always warm up properly. Be sure you are fully warmed up before starting your
workouts.

7. Use a foam roll and stretch consistently. This will greatly help with eliminating soreness
throughout the program.

8. Get good rest. You must allow your body to recover from your workouts so be sure you
are getting good sleep.

9. Drink lots of water. This will keep you hydrated and allow you to lose fat more easily.

10. Have a cool down period at the end of each workout that includes stretching and foam
rolling.

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NOTES Before Starting

First, this workout plan below is designed for you to ADD ON to any workout program you
may be doing right now.

This means you can do it with the other workout program you are currently going through.
Simply add these workouts to the end of your routine OR on an off day.

Do these workouts no more than 3 days per week.

Second, there are four different workouts below that you will find. Each workout presents a
challenge in order for you to advance to the next workout. This means, you can ONLY
advance once you fully complete and conquer the previous workout.

You will repeat the same workout up to three times per week until you pass the workout
“test” and move on to the next.

Finally, have fun with these workouts. Push yourself hard and take them seriously with the
goal in mind of being able to do 50 straight burpees without stopping. And this includes the
pushup and squat jump.

Oh yea, and you only have 2-minutes and 15-seconds to complete all 50 so you can't be
going super slow in order to finish :)

Now that we've covered that... Let's get to some burpee fun.

NOTE: If you really struggle with pushups, you may want to try the 'Pushup Domination'
program in your Goals Members area to help improve your pushup strength. The easier
pushups become for you, the easier full burpees will be.

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The Burpee 360 Workouts

There are 4 different workouts below that you will find. In order to move from one workout to
the next, you must “Pass The Test” first. For example, after going through the circuit on
workout #1, you must complete 20 burpees in 1-minute in order to advance to workout #2
the next time.

(Note: Only do ONE of these workouts in a day. Whether you fail or pass the test, wait at
least a day to go through your next workout.)

If you don't pass, you must repeat workout #1 until you pass the test. This is what will allow
you to advance to the next workout. For some this may take a few days, while for others a
few weeks. Go at your own pace, but work on getting better and stronger each workout.

If you do this, you will get stronger, lean, and more fit in the process of reaching this goal!

Workout #1: Finish this workout as quickly as possible.

Burpees: 5 reps
Sprints in Place: 30 seconds
Pushups: 10 reps
Squat Jumps: 10 reps
Repeat one more time for a total of 2 rounds.

Once finished with the second round, rest 60-90 seconds and complete:

1-minute of as many burpees as possible (goal is to complete 20 burpees)

Once you are able to do 20 burpees in the 1-minute, you can advance to workout #2.

Workout #2: Finish this workout as quickly as possible.

Burpees: 8 reps
Sprints in Place: 35 seconds
Pushups: 15 reps
Squat Jumps: 15 reps
Repeat one more time for a total of 2 rounds.

Once finished with the second round, rest 60-90 seconds and complete:

1-minute and 30-seconds of as many burpees as possible (goal is to complete 30 burpees)

Once you are able to do 30 burpees in the 1:30, you can advance to workout #3.

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The Burpee 360 Workouts

Workout #3: Finish this workout as quickly as possible.

Burpees: 10 reps
Sprints in Place: 40 seconds
Pushups: 20 reps
Squat Jumps: 20 reps
Repeat one more time for a total of 2 rounds.

Once finished with the second round, rest 60-90 seconds and complete:

2-minutes of as many burpees as possible (goal is to complete 40 burpees)

Once you are able to do 40 burpees in the 2-minutes, you can advance to workout #4.

Workout #4: Finish this workout as quickly as possible.

Burpees: 12 reps
Sprints in Place: 45 seconds
Pushups: 25 reps
Squat Jumps: 25 reps
Repeat one more time for a total of 2 rounds.

Once finished with the second round, rest 60-90 seconds and complete:

2-minutes and 30-seconds of as many burpees as possible (goal is at 50 burpees)

Once you are able to do 50 burpees in the 2:30, you are ready for the Ultimate Burpee
Challenge Below!

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The 360 Burpee Workouts

The Burpee Challenge Test:

If you can complete workout #4 doing the 50 burpees in 2-minutes and 30 seconds, you can
bet that you will crush that time when you are fully fresh without doing any kind of workout
or circuit beforehand.

Take a days rest then test yourself to see how fast you can complete 50 straight burpees. You
will be surprised at how much you progressed and what your score will be.

Remember, your goal is to complete all 50 burpees in under 2-minutes and 15-seconds.

Ready... GO!

Score:_______________________

Did you do it? AWESOME! Email me at dennis (at) fatburningnation (dot) com and let me
know your score (total time it took to reach 50 burpees)!

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Exercise Descriptions

Burpees

Trainer’s Tip: There are many different burpee variation exercises. For beginners, you can
omit the push-up done in pictures 4 and 5, and instead just perform the squat to jump back,
to jump forward to squat up. For more advanced variations, you can add in push-ups as we
did in the pictures, and can also add in a squat jump at the end of the movement.

Sprints in Place
Run in place, bringing your knees high, alternating steps, and pumping your arms and legs as
fast and as comfortably as possible.

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Exercise Descriptions

Push-Ups

1. Starting Position: Get in a push-up position with your hands about shoulder width apart or
a little wider than shoulder width. Keep your core tight and your back straight.

2. Movement: Slowly lower yourself down to the floor keeping your core tight and back
straight. Once you have reached 2-4 inches off the floor, pause for a second then push
yourself back up into the starting position.

Squat Jumps

1. Starting Position: Start by standing with your feet just wider than shoulder width apart, in
the position you would be in if you were getting ready to jump. Squat down as though you
were performing a bodyweight squat.

2. Movement: When you reach the bottom of your squat, drive your feet into the ground
exploding into a vertical jump. When coming down, be sure and land softly the repeat.

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What's Next?

So, you have completed the Ultimate Burpee Challenge and are wondering... “What next?”

As you could tell, this program was an ADD ON to the current workout program you are
doing. Yet, even with this being an add on... Look at the amazing results you saw.

That being said, if you want to continue getting better with your strength, endurance, and of
course your burpees, there is one single resource I recommend.

It is the ONLY full program I have ever seen that is based around the burpee. You will do
other exercises, however, the burpee is a big focus in the program. Because let's be honest...
The burpee is a very powerful exercise.

Plus, within this manual, you get FIFTY (yes, 50) different burpee variations that will help you
progress even further.

Variations like the one-armed burpee, one legged burpee, and DOUBLE Burpee. It's awesome
to say the least. If you would like to check it out and continue progressing forward in your
workouts using this awesome exercise, please visit the link below:

=> Click here to see the ONLY full burpee program on the Internet (PLUS 50
burpee variations)

In the meantime, keep up the great work. And AMAZING job completing this very challenging
burpee goal.

You should be really pumped about that accomplishment.

Hope to hear from you soon,

Dennis Heenan

P.S. Don't forget to check out the full Burpee Program if you are interested in continuing to
progress in this exercise. Remember, it's all about progressions just like we have done in
these workouts!

=> Challenge yourself with these 50 Burpee Variations

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