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Thread: Box jumps and burpees for the win page

  1. #1
    primal-dan's Avatar
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    Box jumps and burpees for the win

    I wear a heart rate monitor during most workouts and I've noticed nothing gets my heart beating like box jumps and burpees. These two exercises just destroy me in a matter of seconds. I love them.

    You can make them as hard as you want to. For box jumps I use a very sturdy 16" tall wooden box made from MDF. The trick to cranking up the intensity is to jump up and down in a continuous fluid motion, swinging your arms for balance. After 10 reps I feel like I just did a sprint.

    Burpees are even harder. I do what I like to call flying burpees, which is a jumping pushup burpee. Kick out with your feet, go down to do the pushup, then press up explosively so you're completely off the ground when you swing your feet forward. You should land in a low squat position, then jump as high as you can. When you come down briefly absorb the impact with your legs, then kick out and land in a plank position. You end up being completely off the ground 3 times per rep. After 10 reps I am toast.

    A word of warning - both of these can be dangerous when you are tired. If you feel tight or off balance, stop.

    If you haven't tried it, I suggest you add these exercises in between your lighter lifts. I like to mix them in when lifting less than my body weight. Things like push press, rows, front squats, etc.,.

  2. #2
    fiercehunter's Avatar
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    I might hop and do a burpee tomorrow morning. Or 10 or 30.

  3. #3
    Rynamo's Avatar
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    +1 to hating burpees I do boot camp twice per week and they KILL me! Is it wrong to hate them and want to do them at the same time? They make me feel so bad and so good all mixed together.

  4. #4
    MightyMouse's Avatar
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    They're fantastic for conditioning. Focusing on strength now so I only do box jumps sometimes to help with deadlift power. Burpees and jump roping work great for me when I'm training for hockey endurance.
    KFCialis - It may be boneless...but you won't be! - Stephen Colbert

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  5. #5
    badbunny's Avatar
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    Skipping (jump rope) gets my heart pounding, I know what you are saying about burpees but I really hate them and cannot get enthused about them one iota! However as a compound exercise they are excellent.
    Perseverance is not a long race; it is many short races one after the other.
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    I am a horse for a single harness, not cut out for tandem or teamwork; for well I know that in order to attain any definite goal, it is imperative that one person do the thinking and the commanding. Albert Einstein

  6. #6
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    totally fun, for sure!

    I use a bench at the park for box jumps and do burpees after sun salutations in my yoga routine these days. Weird, right? LOL

  7. #7
    primal-dan's Avatar
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    Quote Originally Posted by badbunny View Post
    Skipping (jump rope) gets my heart pounding, I know what you are saying about burpees but I really hate them and cannot get enthused about them one iota! However as a compound exercise they are excellent.
    Jumping rope is great. I've gotten more efficient at it over time so it doesn't get my heart pounding, but I still use it in between my heavier lifts.

    Rynamo - I admit I have a love/hate relationship with burpees as well.

  8. #8
    sbhikes's Avatar
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    I hate them. I hate "fast feet" and "mountain climbers", too.
    Female, 5'3", 49, Starting weight: 163lbs. Current weight: 135 (more or less).
    I can squat 180lbs, press 72.5lbs and deadlift 185lbs

  9. #9
    Dan208's Avatar
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    I love/hate burpees, but my back won't allow me to do them lately. I need to find a good alternative.

  10. #10
    fiercehunter's Avatar
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    I miss burpees, I don't have great form but I can really hop up high.

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