Felon Fitness: How to Get a Hard Body Without Doing Hard Time by William S. Kroger & Trey Teufel

Author:William S. Kroger & Trey Teufel [Kroger, William S.]
Language: eng
Format: epub
ISBN: 9781440527463
Publisher: F+W Media, Inc.
Published: 2011-09-14T18:30:00+00:00

6-Count, 8-Count, and 10-Count Burpies

A burpie incorporates several different movements including one or more push-ups. For a 6-count burpie, from a standing position, crouch down and place your hands on the ground. From there, shoot your legs back into a push-up position. Perform a push-up, hop back to the crouch, and stand again. In an 8-count burpie, you do two push-ups, and in a 10-count, you do three push-ups.

Navy SEAL Burpie

For the Navy SEAL Burpie, start as you would any burpie by crouching down, placing your hands on the ground outside of your feet, and shooting your legs back to a push-up position. Then, as you move away from the ground during the first push-up, bring a knee in toward your chest between your arms. The knee that just came in to your chest straightens and goes back to the ground as you’re performing the next push-up. Bring the opposite leg into the chest as you’re completing the second push-up. As the second leg returns to the ground, begin a third push-up without any knee movement before you spring your legs back up to a crouch position and stand to complete the burpie. The action of bringing the knees in adds to the difficulty of the exercise and incorporates more of an abdominal component to the exercise.

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