Workout of the Week: Jumps and Burpees

Posted by Fit Body Boot Camp

February 1, 2018 • 2 min read

Share on FacebookShare on Twitter

You might as well call this one the “elevator” workout.

In today’s workout, you’ll complete 10 rounds of 11 reps. You’ll alternate between explosive plyo box jumps and burpees. The workout is simple: go up for plyo box jumps and down for burpees.

This one will get your heart pumping. Why is that important? You can’t just burn calories and fat through weightlifting. You have to sprinkle in cardio too!

There’s no need to go for a 5 mile run to get your cardio fix. Just do workouts that get your heart pumping—like this one—and you’ll be on your way to the results you truly deserve!

Warm Up

Butt Kickers

High Knees

Jumping Jacks

Mountain Climbers

Time: 3 minutes, 20 seconds

Repeat: 2x

Transition Time: 40 seconds

Time at End of Warm Up: 4:00

Primary Movement – Plyo Box Jumps

Secondary Movement – Burpees

Rep Order:

10 | 9 | 8 | 7 | 6 | 5 | 4 | 3 | 2 | 1

1 | 2 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10

Time: 11 minutes

Repeat: As many times as possible

Transition Time: N/A

Time at End of Workout: 15:00