Obstacle Running Workout
Exercise explained: Burpees.php
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Burpees.php

The burpee is the mother of all bodyweight exercises. Depending on the exact format, it has a squat, a push up, a jump, a lunge, a plank, a double mountain climber hop, and what not. It's freaking awesome!

To make it count...
...your hands must be above your shoulders and your feet must get off the ground simultaneously when you jump, and your chest must (lightly!) touch the ground when dropping down into your push up. Other than that, pretty much everything goes.

Burpee variation #1: taking it easy
Start in standing position, hands by your side. Squat down and place your hands next to your feet, about shoulderwidth apart. Step one foot back, and then the other - ending up in plank position. Now drop down into your push up and push yourself back up into plank position - lightly touching the ground with your chest when you're at your lowest point. Now place one foot back in between your hands, followed by the other. Straighten your legs so you end up in the upright position and jump in the air (it's best if you make this one smooth movement), lifting both feet of the ground simultaneously and holding your hands at least at shoulder level. Land on your feet and get ready for the next one. Burpee complete!

Burpee variation #2: Cranking it up a notch
This one is basically the same, except for one minor detail: instead of stepping your feet back one by one, hop back with both feet together. And then hop back up after your push up.

Burpee variation #3: Going all out
This one's for battle hardened ninja's: instead of placing your hands by your feet and THEN hopping back for your pushup, lightly hop into the air before your hands touch the ground and land on your hands and feet simultaneously. Drop down for your push up, and then push yourself off your hands and feet explosively, landing in a low squat position. Now get back up and jump significantly higher than "required". And if you really want to push yourself, make it a squat jump.

More burpee variations
Of course there are other variations. How about dropping down for a push up and then jumping up to a pull up bar for a pull up, a hanging leg raise or a dead hang? Or get a box involved for a box jump burpee? Be creative, have fun, get strong!

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