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Uhfgood

Burpee "workout"

Uhfgood
Jan 28th, 2019
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  1. Burpee "workout"
  2.  
  3. phase 1: Body weight squat
  4. phase 2: Body weight walk-out (and back) (squat then walk your legs out to push up position and back)
  5. phase 3: Squat-thrust (like above but thrusting your legs out and back fast instead of walking)
  6. phase 4: Squat-thrust with pushup
  7. phase 5: Full burpee (squat thrust with pushup and a final jump up at the end)
  8.  
  9. Instructions: execute the current phase for 12 weeks, starting with 4 descending sets (4-3-2-1) and continue by adding one set each week which consists of 1 more rep than last week. For instance the first week you start with 4 sets and then the second week you do 5 sets.
  10.  
  11. Rests are done after each set as described below. As the reps increase so do the rest periods.
  12.  
  13. By the end of the phase (approximately 3 months) you will start a new phase with the same exact progression as the previous. That is you will again start phase 2 at 4 descending sets starting at 4 reps and going down to 1 and will do the same amount of sets reps and rest times as before increasing a set per week until you are up to 15 sets before starting the next phase.
  14. |------------------|------------------|------------------|------------------|
  15. | Week 1: | Week 2: | Week 3: | Week 4: |
  16. |------------------|------------------|------------------|------------------|
  17. |Set# |Reps |Rest |Set# |Reps |Rest |Set# |Reps |Rest |Set# |Reps |Rest |
  18. |------------------|------------------|------------------|------------------|
  19. | 1 | 4 | 15s | 1 | 5 | 30s | 1 | 6 | 30s | 1 | 7 | 30s |
  20. | 2 | 3 | 15s | 2 | 4 | 15s | 2 | 5 | 30s | 2 | 6 | 30s |
  21. | 3 | 2 | 15s | 3 | 3 | 15s | 3 | 4 | 15s | 3 | 5 | 30s |
  22. | 4 | 1 | - | 4 | 2 | 15s | 4 | 3 | 15s | 4 | 4 | 15s |
  23. | 5 | - | - | 5 | 1 | - | 5 | 2 | 15s | 5 | 3 | 15s |
  24. | 6 | - | - | 6 | - | - | 6 | 1 | - | 6 | 2 | 15s |
  25. | 7 | - | - | 7 | - | - | 7 | - | - | 7 | 1 | - |
  26. | 8 | - | - | 8 | - | - | 8 | - | - | 8 | - | - |
  27. | 9 | - | - | 9 | - | - | 9 | - | - | 9 | - | - |
  28. | 10 | - | - | 10 | - | - | 10 | - | - | 10 | - | - |
  29. | 11 | - | - | 11 | - | - | 11 | - | - | 11 | - | - |
  30. | 12 | - | - | 12 | - | - | 12 | - | - | 12 | - | - |
  31. | 13 | - | - | 13 | - | - | 13 | - | - | 13 | - | - |
  32. | 14 | - | - | 14 | - | - | 14 | - | - | 14 | - | - |
  33. | 15 | - | - | 15 | - | - | 15 | - | - | 15 | - | - |
  34. |------------------|------------------|------------------|------------------|
  35. | Week 5: | Week 6: | Week 7: | Week 8: |
  36. |------------------|------------------|------------------|------------------|
  37. |Set# |Reps |Rest |Set# |Reps |Rest |Set# |Reps |Rest |Set# |Reps |Rest |
  38. |------------------|------------------|------------------|------------------|
  39. | 1 | 8 | 30s | 1 | 9 | 60s | 1 | 10 | 60s | 1 | 11 | 60s |
  40. | 2 | 7 | 30s | 2 | 8 | 30s | 2 | 9 | 60s | 2 | 10 | 60s |
  41. | 3 | 6 | 30s | 3 | 7 | 30s | 3 | 8 | 30s | 3 | 9 | 60s |
  42. | 4 | 5 | 30s | 4 | 6 | 30s | 4 | 7 | 30s | 4 | 8 | 30s |
  43. | 5 | 4 | 15s | 5 | 5 | 30s | 5 | 6 | 30s | 5 | 7 | 30s |
  44. | 6 | 3 | 15s | 6 | 4 | 15s | 6 | 5 | 30s | 6 | 6 | 30s |
  45. | 7 | 2 | 15s | 7 | 3 | 15s | 7 | 4 | 15s | 7 | 5 | 30s |
  46. | 8 | 1 | - | 8 | 2 | 15s | 8 | 3 | 15s | 8 | 4 | 15s |
  47. | 9 | - | - | 9 | 1 | - | 9 | 2 | 15s | 9 | 3 | 15s |
  48. | 10 | - | - | 10 | - | - | 10 | 1 | - | 10 | 2 | 15s |
  49. | 11 | - | - | 11 | - | - | 11 | - | - | 11 | 1 | - |
  50. | 12 | - | - | 12 | - | - | 12 | - | - | 12 | - | - |
  51. | 13 | - | - | 13 | - | - | 13 | - | - | 13 | - | - |
  52. | 14 | - | - | 14 | - | - | 14 | - | - | 14 | - | - |
  53. | 15 | - | - | 15 | - | - | 15 | - | - | 15 | - | - |
  54. |------------------|------------------|------------------|------------------|
  55. | Week 9: | Week 10: | Week 11: | Week 12: |
  56. |------------------|------------------|------------------|------------------|
  57. |Set# |Reps |Rest |Set# |Reps |Rest |Set# |Reps |Rest |Set# |Reps |Rest |
  58. |------------------|------------------|------------------|------------------|
  59. | 1 | 12 | 60s | 1 | 13 | 120s | 1 | 14 | 120s | 1 | 15 | 120s |
  60. | 2 | 11 | 60s | 2 | 12 | 60s | 2 | 13 | 120s | 2 | 14 | 120s |
  61. | 3 | 10 | 60s | 3 | 11 | 60s | 3 | 12 | 60s | 3 | 13 | 120s |
  62. | 4 | 9 | 60s | 4 | 10 | 60s | 4 | 11 | 60s | 4 | 12 | 60s |
  63. | 5 | 8 | 30s | 5 | 9 | 60s | 5 | 10 | 60s | 5 | 11 | 60s |
  64. | 6 | 7 | 30s | 6 | 8 | 30s | 6 | 9 | 60s | 6 | 10 | 60s |
  65. | 7 | 6 | 30s | 7 | 7 | 30s | 7 | 8 | 30s | 7 | 9 | 60s |
  66. | 8 | 5 | 30s | 8 | 6 | 30s | 8 | 7 | 30s | 8 | 8 | 30s |
  67. | 9 | 4 | 15s | 9 | 5 | 30s | 9 | 6 | 30s | 9 | 7 | 30s |
  68. | 10 | 3 | 15s | 10 | 4 | 15s | 10 | 5 | 30s | 10 | 6 | 30s |
  69. | 11 | 2 | 15s | 11 | 3 | 15s | 11 | 4 | 15s | 11 | 5 | 30s |
  70. | 12 | 1 | - | 12 | 2 | 15s | 12 | 3 | 15s | 12 | 4 | 15s |
  71. | 13 | - | - | 13 | 1 | - | 13 | 2 | 15s | 13 | 3 | 15s |
  72. | 14 | - | - | 14 | - | - | 14 | 1 | - | 14 | 2 | 15s |
  73. | 15 | - | - | 15 | - | - | 15 | - | - | 15 | 1 | - |
  74. |------------------|------------------|------------------|------------------|
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