Hey, you guys!
I’m Melissa for ATHLEANXX for Women, and today we’re going to do what I call “build
a box jump burpee”.
Doesn’t that sound cute?
Let’s go.
This is the way it goes.
It’s going to be a 14 minute workout.
I have seven exercises for you, and you’re going to do them for a solid 60 seconds.
No rest.
So you need to have a countdown for 60 seconds.
Every time it buzzes you’re going to move onto the next one.
So we’re going to start off with the toughest version of the box jump burpee, and then every
exercise, we’re going to break it down.
So I’m going to remove something from that box jump burpee every time.
Then when you get to the last exercise – exercise number seven – when you complete it, then
you’re going to repeat it.
So you’re going to do that last exercise two times in a row, and then we’re going
to build it back up again.
So the last exercise you’re going to do is the toughest version.
These are the exercises.
Number One: a double box jump burpee.
Which means, you’re going to put your hands down, jump your feet back.
I want two pushups.
One, two.
Jump your feet forward.
Two box jumps.
One, down – notice I didn’t stand up – two, down.
Land softly on the balls of your feet.
You’re going to do that for 60 seconds.
It’s going to buzz, and you go right into number two, which is a standard box jump burpee.
That’s hands down, jump back, one, pushup, jump forward, one box jump.
That’s two.
Number three: box jumps.
We’re going to take out the burpee part of it, and we’re just going to do box jumps
for 60 seconds.
Jump your feet up, and down.
And keep doing that.
If you feel like you’re getting so fatigued that you’re scared you’re going to hit,
I just want you to do step ups instead.
Staying low.
Then after that we’re going to do a straight burpee.
Now I’m taking the box jump out and we’re going to do a standard burpee now, for 60
seconds.
Hands down, pushup, forward, up.
After that we’re going to take the pushup out.
So you’re going to do the jump back, jump forward, up.
I took the pushup out.
Now I’m going to take the jump out.
Next exercise, exercise number six, you’re going to go back, forward, stand.
I’m taking out the jump.
The last exercise, you’re going to get in pushup position, and you’re just going to
jump your feet forward, and back.
Forward, and back.
Now starts the building it back up again.
So I just did jump forward and back.
You’re going to do that for two solid minutes.
You’ll hear a buzz, but just keep going.
Forward, and back.
Then you’re going to build it up.
So now we’re doing the forward, back, stand.
Forward, back, stand.
Now we’re going to add the jump.
Forward, back, jump.
Now we’re going to add a pushup for a standard burpee.
Add the pushup back in.
Forward, up.
Now we’re just going to do box jumps.
Then we’re going to do a standard box jump burpee, which is one pushup, one box jump.
Then the last exercise, two pushups, two box jumps.
Remember, no rest.
Let’s go.
So what was the buildup box jump burpee workout.
It sounds really cute, but I’m sure it was a little torturous.
Maybe not.
That’s kind of a strong word, but whatever.
You got my point.
Awesome job.
I am Melissa for ATHLEANXX for Women and I will see you guys next time.
Bye.