It’s week 3 of our arms challenge and as you can see in these pictures, these were OBVIOUSLY taken about 5 weeks ago before the bump really popped out. Do you gals have the same love hate relationship I have with burpees? Good gravy, they are hard but they certainly do your body a world of good!
Burpees torch calories like crazy, make you stronger by working your chest, legs, quads, glutes, arms, abs, and hamstrings, as well as increase your endurance and get your heart rate up fast. The burpee is a hard exercise to beat when you want to maximize your workout time!
You’ll note burpees are in a couple of days of this week’s exercises so here’s some modifications in case you need them.
Burpee Modifications for Arms Challenge:
- Step Back Burpee: As I showed you with Homefit on Instagram stories a few weeks ago, you don’t have to jump back and you can take out the push-up if needed.
- Take out the Jump & Use an Incline: You can always use a couch, sturdy chair or bench to do an inclined surface instead of going all the way down to the ground and take out the jump at the top, just doing a calf raise instead.
In case you missed the start of the arms challenge, you can check out previous week’s workouts here:
Arms Challenge Week 3:
Day 1 – 3 sets of 20 push-ups (knees as modification)
Day 2– 3 sets of :45 of burpees
Day 3– 3 sets of 20 push ups + 3 sets of 20 tricep dips
Day 4 – 3 sets of 1:00 burpees, 3 sets of 1:00 planks
Day 5– rest
Day 6– 3 sets of 20 push ups + 3 sets of 20 triceps dips + 3 sets of 20 bicep curls
Day 7– 3 sets of 20 burpees, 3 sets of 1:00 planks, 3 sets of push ups to exhaustion