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- What's up, it's Chris Heria.
Welcome to another vlog.
Today, I'm gonna be showing you
the 10 different levels to burpees.
Starting with level one,
that absolutely anybody can do
and working our way all the way up
to level 10, backflip burpees.
Now, incorporating burpees into your workout routine
is gonna dramatically improve
your athleticism, endurance, and strength
as well as burning fat and building muscle.
Not just looking strong,
actually being strong
and performing at a high level
while engaging almost every single muscle in your body
with just one exercise.
From your chest, back, arms, core, shoulders,
and even your legs.
Now, as we go along through the levels of burpees,
I want you to identify the hardest variation
that you can do comfortably
and train it along with the easier burpee progressions
to get to the next level.
So for example, if you're stuck at level three,
you want to train level one, two, and three
to get to level four.
But as we reached the top of the list,
you're actually gonna start to see
exercises that are a combination
of a burpee and a harder movement,
requiring you to learn a harder skill
and develop even more strength.
Now, for those of you
that are starting off at level one,
don't feel discouraged.
Everybody has to start somewhere just like I did.
And level one is actually an exercise
that absolutely anybody can do
and takes no equipment.
You can do it anywhere.
So there's no excuse on why
you haven't or shouldn't start.
So if you're ready to get started,
make sure you've downloaded the Heria Pro app
in the App Store or Google Play Store
so that you can properly follow along.
Open up to the YouTube workout section,
you should find this routine
and we're ready to go.
Now, the first exercise,
which is level one to the burpees,
is gonna be burpees, no push up.
I'm gonna go for a couple of reps,
show you what it looks like,
and then explain to you how to do it step-by-step.
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All right, so there we have the burpee with no push up.
And even at level one,
you're still building and engaging
all the muscles within your body,
bringing up your heart rate
and burning a lot of calories.
Now, like I said,
absolutely anybody can do this exercise.
What makes it difficult
is the intensity in which you do it.
So as you can see,
you start off in a standing position.
You can just lower your body down,
place your hands on the ground.
From this position,
you can go ahead and jump out.
Form a push a position,
make sure your core is tight.
All your muscles are engaged.
And then you're gonna go ahead,
jump back in, push off,
stand right back up.
If you want,
you can go for a little jump.
And if you're still not even there yet,
just stand up
and then come right back down,
put your hands on the ground.
Jump out to a push up position.
Jump back in, stand right back up.
You can add a little jump
if you'd like as well.
That will actually progress you a lot faster
and prepare you for the harder levels of burpees.
So once we've got level one down,
we're ready to move on to level two.
That's gonna be the burpee, no jump.
I'm gonna go for a couple of reps,
show you what it looks like
and then break it down for you.
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All right, so there we have the burpee, no jump.
Now this burpee is really great.
Even if you can already do harder burpee variations,
it's low impact.
It's perfect for people with bad knees
or people that live in condo buildings
that don't want to disrupt their neighbors.
And you still get the pump that you get from burpees,
but you'll actually be able to last longer
because you're not adding the jump to it.
And depending on the day,
this can help you burn more fat or build more muscle
when you're too fatigued to do jumping burpees.
So when you're doing burpees with no jump,
use the same foundation that you used from level one,
except that when you get
into your push up position,
you're gonna add the push up.
Now, if you want extra credit
and to progress a lot faster,
you want to do an explosive push up onto your feet.
And if you can do that,
that's actually gonna prepare you for the next level.
But before we move on to that,
I want you to be able to do at least 10 reps
with perfect form
before moving onto level three.
That's gonna be half burpees.
So for those of you ready for level three,
I'm gonna go for a couple of reps.
Show you would half burpees look like,
and then break it down for you.
Now, when you're doing the half burpees,
you can start off placing your hands onto the floor,
go in for your push up,
then jumping back into the half burpee position.
But over time, you're gonna get stronger.
You really want to emphasize
the explosiveness of this move
so that you're exploding
from one position to the other.
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All right, so there we have the half burpee.
Now with this variation,
there's not much new.
You just want to focus on
the bottom portion of the burpee
and be as explosive as possible.
And out of all the burpee variations,
this is probably one of the best
for your chest and your triceps
as it's the shortest amount of time
between each push up.
And as you can see in the example reps I did,
I exploded on some reps more than others
to show you the difference on being able
to do them explosive or not as explosive.
Now you want to make sure
that you can master the half burpee
before moving on to level four.
So I want you to be able to do
at least six to 10 burpees in a row
before moving on to the next level.
And once you're ready,
we're ready for level four.
That's gonna be burpees.
I'm gonna go for a couple of reps,
show you what it looks like,
and they explained how to do it step-by-step.
(light upbeat music)
All right, so there we have
some good old fashioned burpees.
And the burpee is actually gonna be a combination
of level one and level two.
From a standing position,
you're gonna place your hands down on the floor,
drop into a push up position,
go for a push up,
explode into your feet
and jump up into the air.
Then reset to standing position
and do it all over again.
And this is one of the best exercises
that you can do full body
for burning fat and building muscle simultaneously.
And an exercise that I've used
to sculpt my physique
and build on my performance
from the very beginning of my fitness journey.
So I want you to master the burpee,
do at least 10 perfect reps in a row.
Then you're ready for level five.
That's gonna be single leg burpee.
I'm gonna go for a couple of reps
and then show you how to do it.
(light upbeat music)
All right, there we have the single leg burpees.
And not only does it apply more weight
to your upper body with the push up,
but it also applies more weight to your lower body
when you're doing the jump.
And increasing the overload
is always gonna help you
to tear more muscle fibers
and make more gains.
And that's actually the philosophy
to body weight training.
Because we're not using external weights
to be able to increase the overload,
the end goal would be able to do
everything that you can do with two hands
eventually with one.
Or with two legs or any other body part
that you're focusing on.
So for the single leg burpee,
you're really just gonna do the same thing
that you would do for a burpee.
You would just do it on one leg.
But the technique and the execution
is gonna be exactly the same.
Just pretend you only have one leg,
you'll be doing just fine.
So I want you to be able to do at least
seven consecutive repetitions with perfect form.
Then you'll be able to master this
and move on to the next level.
That's gonna be level six, advanced burpees.
Let me show you what it looks like.
(light upbeat music)
All right, so there we have advanced burpees.
Now this is just like a normal burping,
except when you go for your jump,
you're gonna try to explode
and jump as high as you can.
And as you jump as high as you can,
you want to bring your knees to your chest
and hold it there as long as possible.
And throughout the entire duration of this exercise,
we want to give 100% of your explosive power and energy.
And this is hands down
one of my top 10 favorite exercises for burning fat
while simultaneously building muscle.
If you can get to this level
and consistently train these,
you're gonna get really shredded
really fast and really strong.
So master the advanced burpee,
do at least 10 perfect form in a row.
Then you're ready for level seven
'cause you're really gonna need it for this next one.
Box jump burpees.
So for this exercise,
I'm gonna pull out a box.
We're gonna be going for a burpee
and the jumping portion
is gonna be jumping onto an elevated surface.
(light upbeat music)
All right, there we have the box jump burpees.
Now what makes this variation the most difficult
is the height of your elevated surface.
So start off small.
Really mastery it,
be safe about this.
And eventually, once you get
more comfortable with this exercise,
you'll be able to move on
to a higher elevated surface.
Now, when doing this exercise,
you want to be focused and aware
of the distance from your box.
Want to make sure that when you're jumping,
you're not gonna clip the box
or you're not gonna be jumping
too close to the box either.
Or if you jump down into a burpee,
you're not gonna be hitting your head on the box.
So start off getting into a burpee position.
Then you'll be able to jump up from your push up
and be at a perfect distance jump onto the box.
So if you can do 10 in a row with perfect form
at a decent height,
then you're ready to move on to level eight.
That's gonna be jump over burpees.
So I'm gonna make some space with the box,
go for a couple of reps.
Show you what it looks like.
(light upbeat music)
All right, there we have jump over burpees.
So once you master jumping on the box,
then you want to master jumping over the box
with even more effort and explosive power.
So by now, if you've mastered
all the levels to the burpees,
you'll develop the strength
to start incorporating the burpee with other skillsets.
And that's what we're gonna start doing with level nine.
We're gonna be doing handstand burpees.
Now, to be able to do this variation,
you're gonna need to know how to do a handstand.
So check out my video,
How to Handstand in Five Easy Steps,
then incorporate your burpee technique
with your handstand skills
and you should be able to do some handstand burpees.
Let me show you what they look like.
(light upbeat music)
All right, there we have handstand burpees.
Now, as I said for this burpee variation,
you want to master the handstand first
and even some handstand presses.
And once you get very comfortable with the handstand,
you can start off in a burpee,
push into a handstand,
come back down,
end it with a jump.
And this is a killer whole body exercise,
especially on your shoulders and your core.
Now it's definitely gonna take some time
to reach this level,
but you're never gonna get there if you don't start.
So start right now.
And with that said,
we're ready for level 10
and level 10 is an example of what you can accomplish
if you never give up.
That's gonna be backflip burpees.
I'm gonna go for a couple of reps.
Show you what it looks like.
(light upbeat music)
All right, there we have some good
old fashioned backflip burpees.
Now to do a back flip burpee,
you hit a backflip
and then you hit a burpee.
And I made a video called How I Learned To Backlips.
So, if you guys want to learn how I do it,
check out that video.
And that's gonna be all 10 levels to burpees.
If you learn something or enjoyed the video,
then definitely smash that like button.
Leave a comment down below.
Let me know what you want
the next video to be about.
Share this video with a friend
that needs to level up on their burpees.
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And every single workout and workout program
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So you can always do the same routines that I'm doing,
regardless of your fitness level.
So again, thanks so much for watching.
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