{"id":5231,"date":"2017-01-20T17:46:26","date_gmt":"2017-01-20T15:46:26","guid":{"rendered":"http:\/\/www.athenstrainers.gr\/?p=5231\/"},"modified":"2017-01-20T17:46:26","modified_gmt":"2017-01-20T15:46:26","slug":"burpees-challenge","status":"publish","type":"post","link":"https:\/\/www.athenstrainers.gr\/en\/blog\/burpees-challenge\/","title":{"rendered":"Burpees challenge"},"content":{"rendered":"<p>Exercise of the week!<\/p>\n<p>Squat\u2026push up\u2026. squat\u2026and jump\u2026<!--more-->\u00a0 what kind of training is this?\u00a0 Is it an army training?<\/p>\n<p>No\u2026is not a punishment or a military hazing\u2026is time for burpees\u2026 The best bodyweight exercise to\u00a0 improve your physical condition level.<\/p>\n<p>You\u2019llwork all your body muscles with each repetition. Your arms, chest, back, core , and legs muscles are ready for high intensity exercise\u2026 all you need is your body\u2026and you are ready to start!!!<\/p>\n<p>You can make a quick and effective workout using just burpees. Your muscles will get stronger, you will improve your endurance and is the best way to burn fat. High intensity exercises, like burpees, increase your metabolism and burn up to 50% more fat than conventional strength training exercises.<\/p>\n<p>Every sport, every gym, every training program has space for some burpees repetitions\u2026. Why not you???<\/p>\n<p>So today your training includes 3 set of 8-10 repetitions of burpees!!!<\/p>\n<p>Performance<\/p>\n<ol>\n<li>Begin in a standing position and make a squat with hands on the floor\u00a0in front of you.<\/li>\n<\/ol>\n<ol start=\"2\">\n<li>Kick your feet back to a pushup position (novice trainees can move\u00a0the legs one by one).<\/li>\n<\/ol>\n<ol start=\"3\">\n<li>Immediately return your feet to the previous position.<\/li>\n<li>Leap up as high as possible from the squat position.<\/li>\n<\/ol>\n<p><img fetchpriority=\"high\" decoding=\"async\" class=\"size-full wp-image-5226 alignnone\" src=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2017\/01\/burpees.jpg\" alt=\"burpees\" width=\"382\" height=\"521\" srcset=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2017\/01\/burpees.jpg 382w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2017\/01\/burpees-220x300.jpg 220w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2017\/01\/burpees-200x273.jpg 200w\" sizes=\"(max-width: 382px) 100vw, 382px\" \/><\/p>\n<p>Experts can have more challenging combinations:<\/p>\n<ul>\n<li>a push up<\/li>\n<li>a Jump over a straddle (frond or side)<\/li>\n<li>a sprint on agility ladder<\/li>\n<li>medicine ball<\/li>\n<\/ul>\n<p>Grigoris Dogas, Personal Trainer, Seminar lecturer, AthensTrainers\u00ae\u00a0Associate<\/p>\n<p><img decoding=\"async\" class=\"wp-image-2968 size-thumbnail alignnone\" src=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/07\/dogas-150x150.png\" sizes=\"(max-width: 150px) 100vw, 150px\" srcset=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/07\/dogas-66x66.png 66w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/07\/dogas-150x150.png 150w\" alt=\"dogas\" width=\"150\" height=\"150\" \/><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Exercise of the week! Squat\u2026push up\u2026. squat\u2026and jump\u2026<\/p>\n","protected":false},"author":1,"featured_media":5228,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[400],"tags":[12,762,218,763],"class_list":["post-5231","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-excercises","tag-athenstrainers","tag-burpees","tag-push-ups","tag-squat"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.3 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Burpees challenge - AthensTrainers\u00ae<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.athenstrainers.gr\/en\/blog\/burpees-challenge\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Burpees challenge - AthensTrainers\u00ae\" \/>\n<meta property=\"og:description\" content=\"Exercise of the week! 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