[Script Info]
Title: 
[Events]
Format: Layer, Start, End, Style, Name, MarginL, MarginR, MarginV, Effect, Text
Dialogue: 0,0:00:00.12,0:00:03.14,Default,,0000,0000,0000,,All right, let's be honest, burpees are not the easiest exercise.
Dialogue: 0,0:00:03.15,0:00:07.10,Default,,0000,0000,0000,,In fact, I think they're one of the hardest calisthenics, cardio exercises,
Dialogue: 0,0:00:07.11,0:00:09.73,Default,,0000,0000,0000,,especially when you get into the advanced variations
Dialogue: 0,0:00:09.93,0:00:11.76,Default,,0000,0000,0000,,with jump squats and push
Dialogue: 0,0:00:11.90,0:00:12.31,Default,,0000,0000,0000,,ups.
Dialogue: 0,0:00:12.32,0:00:14.99,Default,,0000,0000,0000,,But the truth is there's beginner variations that you
Dialogue: 0,0:00:15.00,0:00:17.02,Default,,0000,0000,0000,,can use to ease your way into burpees.
Dialogue: 0,0:00:17.03,0:00:19.07,Default,,0000,0000,0000,,And that's what this video is gonna be all about. (MUSIC)
Dialogue: 0,0:00:24.62,0:00:25.68,Default,,0000,0000,0000,,Okay, really quick.
Dialogue: 0,0:00:25.69,0:00:29.90,Default,,0000,0000,0000,,Before we jump into the variations, I just wanna explain what a burpee really is? 
Dialogue: 0,0:00:29.91,0:00:35.17,Default,,0000,0000,0000,,At its very essence, a burpee is when you go into a squat, you kick out into a plank,
Dialogue: 0,0:00:35.28,0:00:37.08,Default,,0000,0000,0000,,and then you return to a squat.
Dialogue: 0,0:00:37.51,0:00:41.51,Default,,0000,0000,0000,,That is a burpee. Everything you see with like jump squats and push
Dialogue: 0,0:00:41.61,0:00:43.99,Default,,0000,0000,0000,,ups and explosive push-ups at the bottom,
Dialogue: 0,0:00:44.20,0:00:46.03,Default,,0000,0000,0000,,those are advanced variations.
Dialogue: 0,0:00:46.09,0:00:48.11,Default,,0000,0000,0000,,So, what I'm gonna show you in this video is how you can
Dialogue: 0,0:00:48.12,0:00:52.02,Default,,0000,0000,0000,,take that concept of taking a squat into a plank and back,
Dialogue: 0,0:00:52.04,0:00:54.78,Default,,0000,0000,0000,,start off with beginner progressions
Dialogue: 0,0:00:55.03,0:00:57.85,Default,,0000,0000,0000,,and then progressively get into more harder variations.
Dialogue: 0,0:00:57.86,0:01:01.50,Default,,0000,0000,0000,,So, the first variation we're gonna look at is what I call gentle burpees.
Dialogue: 0,0:01:02.02,0:01:05.39,Default,,0000,0000,0000,,Start off standing with feet about shoulder with apart
Dialogue: 0,0:01:05.70,0:01:07.80,Default,,0000,0000,0000,,and what you wanna do is you wanna squat down,
Dialogue: 0,0:01:07.81,0:01:11.24,Default,,0000,0000,0000,,touch the floor with your hands and then step back into a plank,
Dialogue: 0,0:01:11.25,0:01:12.80,Default,,0000,0000,0000,,step the feet forward again.
Dialogue: 0,0:01:12.81,0:01:15.71,Default,,0000,0000,0000,,So, you're in a squat and then stand back up to the starting position.
Dialogue: 0,0:01:16.13,0:01:20.16,Default,,0000,0000,0000,,Doing this over and over again is gonna give you a feel of what it's like to do a burpee,
Dialogue: 0,0:01:20.17,0:01:24.58,Default,,0000,0000,0000,,meaning go down into a squat and then into a plank and then back into a squat.
Dialogue: 0,0:01:24.70,0:01:28.64,Default,,0000,0000,0000,,But you're doing it gently without the explosiveness of jumping into
Dialogue: 0,0:01:28.65,0:01:30.72,Default,,0000,0000,0000,,the squat or doing a push-up at the bottom.
Dialogue: 0,0:01:31.36,0:01:33.35,Default,,0000,0000,0000,,Now, as you get used to this movement,
Dialogue: 0,0:01:33.36,0:01:36.91,Default,,0000,0000,0000,,you may find that you will step back as you squat down.
Dialogue: 0,0:01:36.92,0:01:38.42,Default,,0000,0000,0000,,I don't know if you caught that. And now watch
Dialogue: 0,0:01:38.52,0:01:41.34,Default,,0000,0000,0000,,when I squat down, I step a foot back simultaneously
Dialogue: 0,0:01:41.64,0:01:44.71,Default,,0000,0000,0000,,and you can do that as well to make the movement more fluid.
Dialogue: 0,0:01:45.02,0:01:48.58,Default,,0000,0000,0000,,Just make sure you alternate which leg you're stepping back with,
Dialogue: 0,0:01:48.59,0:01:50.36,Default,,0000,0000,0000,,so you're working both sides evenly.
Dialogue: 0,0:01:50.90,0:01:51.23,Default,,0000,0000,0000,,Now,
Dialogue: 0,0:01:51.24,0:01:54.04,Default,,0000,0000,0000,,these gentle burpees aren't the greatest for burning fat because
Dialogue: 0,0:01:54.05,0:01:55.98,Default,,0000,0000,0000,,they don't get your heart rate up too much.
Dialogue: 0,0:01:55.99,0:02:00.10,Default,,0000,0000,0000,,So, when you're ready, it's time to move on to what I call baby burpees.
Dialogue: 0,0:02:00.61,0:02:01.71,Default,,0000,0000,0000,,With baby burpees,
Dialogue: 0,0:02:01.72,0:02:04.47,Default,,0000,0000,0000,,you're gonna squat down hands on the floor and then kick out into
Dialogue: 0,0:02:04.48,0:02:07.79,Default,,0000,0000,0000,,the plank and kick back up into the squat and stand up.
Dialogue: 0,0:02:08.17,0:02:08.91,Default,,0000,0000,0000,,So basically,
Dialogue: 0,0:02:08.92,0:02:12.43,Default,,0000,0000,0000,,the baby burpees are eliminating the step out
Dialogue: 0,0:02:12.44,0:02:14.35,Default,,0000,0000,0000,,to the plank and instead you're kicking out
Dialogue: 0,0:02:14.49,0:02:17.07,Default,,0000,0000,0000,,and making that bottom position more explosive.
Dialogue: 0,0:02:17.44,0:02:19.32,Default,,0000,0000,0000,,Notice, I'm not doing these too fast,
Dialogue: 0,0:02:19.33,0:02:21.09,Default,,0000,0000,0000,,all right, because when you kick out into the plank,
Dialogue: 0,0:02:21.10,0:02:22.95,Default,,0000,0000,0000,,you wanna hold that plank for a second.
Dialogue: 0,0:02:23.12,0:02:24.67,Default,,0000,0000,0000,,Try to concentrate on
Dialogue: 0,0:02:24.86,0:02:28.81,Default,,0000,0000,0000,,really tightening the core and holding that plank as straight as possible.
Dialogue: 0,0:02:28.82,0:02:32.41,Default,,0000,0000,0000,,Try not to let your hips sag too much in the plank position at the bottom.
Dialogue: 0,0:02:32.97,0:02:34.47,Default,,0000,0000,0000,,And once you're comfortable with those,
Dialogue: 0,0:02:34.48,0:02:37.66,Default,,0000,0000,0000,,it's time to move on to hop squat burpees. For these,
Dialogue: 0,0:02:37.67,0:02:40.84,Default,,0000,0000,0000,,you're gonna hop into the squat, kick out, and kick back in.
Dialogue: 0,0:02:41.18,0:02:43.89,Default,,0000,0000,0000,,So, now you have three explosive elements to your
Dialogue: 0,0:02:43.90,0:02:47.34,Default,,0000,0000,0000,,burpees making this the most challenging variation so far.
Dialogue: 0,0:02:47.52,0:02:52.86,Default,,0000,0000,0000,,So, notice that we hop, we kick out, we kick in. Hop, kick out,
Dialogue: 0,0:02:53.08,0:02:53.86,Default,,0000,0000,0000,,and kick in.
Dialogue: 0,0:02:53.87,0:02:57.58,Default,,0000,0000,0000,,Since this complex movement has three explosive elements to it,
Dialogue: 0,0:02:57.59,0:03:00.28,Default,,0000,0000,0000,,you're gonna find that your heart rate really starts to get up there
Dialogue: 0,0:03:00.29,0:03:02.46,Default,,0000,0000,0000,,when you start doing these hop squat burpees.
Dialogue: 0,0:03:03.17,0:03:07.79,Default,,0000,0000,0000,,Once you're able to comfortably do sets of 10 or more of those hop squat burpees,
Dialogue: 0,0:03:07.80,0:03:09.05,Default,,0000,0000,0000,,it's time for mountain climber
Dialogue: 0,0:03:09.06,0:03:09.85,Default,,0000,0000,0000,,burpees.
Dialogue: 0,0:03:10.33,0:03:12.80,Default,,0000,0000,0000,,Start off like you're doing a hop squat burpee,
Dialogue: 0,0:03:12.83,0:03:14.48,Default,,0000,0000,0000,,but when you kick out into the plank,
Dialogue: 0,0:03:14.49,0:03:19.24,Default,,0000,0000,0000,,start doing mountain climbers. Do like two or three per side and then return
Dialogue: 0,0:03:19.46,0:03:21.48,Default,,0000,0000,0000,,back to the squat and hop up.
Dialogue: 0,0:03:21.75,0:03:23.44,Default,,0000,0000,0000,,So, this is essentially a hop squat
Dialogue: 0,0:03:23.61,0:03:23.78,Default,,0000,0000,0000,,burpee,
Dialogue: 0,0:03:23.79,0:03:25.52,Default,,0000,0000,0000,,but we're starting to experiment with the
Dialogue: 0,0:03:25.53,0:03:28.01,Default,,0000,0000,0000,,bottom position by adding those mountain climbers.
Dialogue: 0,0:03:28.02,0:03:31.77,Default,,0000,0000,0000,,This variation is great because it helps you solidify the plank at the bottom
Dialogue: 0,0:03:31.95,0:03:34.39,Default,,0000,0000,0000,,and you get some extra work on your abs because you're
Dialogue: 0,0:03:34.40,0:03:37.09,Default,,0000,0000,0000,,doing those mountain climbers at the bottom of every rep.
Dialogue: 0,0:03:37.10,0:03:41.13,Default,,0000,0000,0000,,Once you're comfortable doing those, it's time to move on to push-up burpees.
Dialogue: 0,0:03:41.42,0:03:43.09,Default,,0000,0000,0000,,And these are kind of the gold standard.
Dialogue: 0,0:03:43.10,0:03:46.96,Default,,0000,0000,0000,,So, you hop down, kick out, do a push-up and then hop back.
Dialogue: 0,0:03:47.02,0:03:51.90,Default,,0000,0000,0000,,Now, notice that when I do these, I'm pausing momentarily in the plank at the bottom.
Dialogue: 0,0:03:51.91,0:03:55.02,Default,,0000,0000,0000,,I recommend including that pause when you first start doing these
Dialogue: 0,0:03:55.08,0:03:58.68,Default,,0000,0000,0000,,just so you don't sag at the hips when you do the plank.
Dialogue: 0,0:03:58.69,0:04:01.63,Default,,0000,0000,0000,,But eventually you'll find that you can make this movement more fluid
Dialogue: 0,0:04:01.69,0:04:04.66,Default,,0000,0000,0000,,and just sort of kick out and do the push-ups simultaneously.
Dialogue: 0,0:04:04.84,0:04:05.93,Default,,0000,0000,0000,,As you can see here,
Dialogue: 0,0:04:05.94,0:04:09.92,Default,,0000,0000,0000,,I'm actually bending at the elbows to lower into the push-up while I'm kicking out.
Dialogue: 0,0:04:10.75,0:04:13.39,Default,,0000,0000,0000,,All right. And now tuck jump burpees.
Dialogue: 0,0:04:14.34,0:04:17.91,Default,,0000,0000,0000,,These are gonna be like the hop squat burpee, except the hop is a jump. Now,
Dialogue: 0,0:04:18.09,0:04:22.02,Default,,0000,0000,0000,,notice when I jump at the beginning, I'm tucking my thighs up towards my chest.
Dialogue: 0,0:04:22.36,0:04:25.48,Default,,0000,0000,0000,,That's really adding to the explosiveness of the jump.
Dialogue: 0,0:04:25.69,0:04:27.73,Default,,0000,0000,0000,,And this variation is gonna get your heart
Dialogue: 0,0:04:27.74,0:04:30.32,Default,,0000,0000,0000,,rate up more than any other burpee variation.
Dialogue: 0,0:04:30.60,0:04:33.99,Default,,0000,0000,0000,,So, don't underestimate the power of that tuck jump.
Dialogue: 0,0:04:34.11,0:04:37.92,Default,,0000,0000,0000,,And remember that the tuck jump is an element that you can add to any burpee
Dialogue: 0,0:04:38.05,0:04:41.45,Default,,0000,0000,0000,,to make it more intense and really make it a good cardio workout.
Dialogue: 0,0:04:42.57,0:04:46.02,Default,,0000,0000,0000,,And once you're doing the tuck jump burpees, you can start doing combinations.
Dialogue: 0,0:04:46.03,0:04:46.46,Default,,0000,0000,0000,,All right.
Dialogue: 0,0:04:46.63,0:04:50.38,Default,,0000,0000,0000,,So, check this out. You can do like a tuck jump down to a push-up, right?
Dialogue: 0,0:04:50.39,0:04:53.24,Default,,0000,0000,0000,,That's a great combination because it's a super explosive,
Dialogue: 0,0:04:53.25,0:04:55.10,Default,,0000,0000,0000,,top and bottom part to the movement.
Dialogue: 0,0:04:55.77,0:04:57.32,Default,,0000,0000,0000,,And maybe when you're doing those,
Dialogue: 0,0:04:57.33,0:04:59.46,Default,,0000,0000,0000,,you decide you wanna work your chest a little extra.
Dialogue: 0,0:04:59.47,0:05:03.65,Default,,0000,0000,0000,,So, you can do hop squats and then into explosive clapping push-ups, right?
Dialogue: 0,0:05:03.66,0:05:04.63,Default,,0000,0000,0000,,So, hop down
Dialogue: 0,0:05:04.89,0:05:07.47,Default,,0000,0000,0000,,and then explosive clapping push-up like that.
Dialogue: 0,0:05:07.64,0:05:10.75,Default,,0000,0000,0000,,It'll put extra emphasis on the chest while you're doing your burpees.
Dialogue: 0,0:05:11.22,0:05:13.51,Default,,0000,0000,0000,,And maybe you want the whole thing to be super challenging.
Dialogue: 0,0:05:13.52,0:05:19.14,Default,,0000,0000,0000,,So, you do tuck jumps as well as clapping push-ups. So, it's just explosive all around.
Dialogue: 0,0:05:19.32,0:05:22.17,Default,,0000,0000,0000,,Once you progress through all these burpee variations,
Dialogue: 0,0:05:22.30,0:05:24.08,Default,,0000,0000,0000,,I really encourage you to get creative.
Dialogue: 0,0:05:24.09,0:05:27.95,Default,,0000,0000,0000,,I mean, here you can see I'm using my pull-up bar instead of jumping into a squat,
Dialogue: 0,0:05:27.96,0:05:28.23,Default,,0000,0000,0000,,right?
Dialogue: 0,0:05:28.24,0:05:28.64,Default,,0000,0000,0000,,So,
Dialogue: 0,0:05:28.75,0:05:33.95,Default,,0000,0000,0000,,this is more just like a pull-up down to a push-up. But technically, it's a burpee.
Dialogue: 0,0:05:34.14,0:05:37.03,Default,,0000,0000,0000,,It's just that you're doing a totally different top part of the movement.
Dialogue: 0,0:05:38.52,0:05:39.38,Default,,0000,0000,0000,,All right, everybody.
Dialogue: 0,0:05:39.39,0:05:41.20,Default,,0000,0000,0000,,So, that's how you go from the most basic
Dialogue: 0,0:05:41.21,0:05:44.06,Default,,0000,0000,0000,,beginner variation of burpees to the advanced variations
Dialogue: 0,0:05:44.07,0:05:45.06,Default,,0000,0000,0000,,you see people doing.
Dialogue: 0,0:05:45.44,0:05:47.12,Default,,0000,0000,0000,,I hope the video was helpful to you.
Dialogue: 0,0:05:47.13,0:05:51.17,Default,,0000,0000,0000,,If it was, please give it a like that really helps others find it on YouTube.
Dialogue: 0,0:05:51.47,0:05:55.62,Default,,0000,0000,0000,,And I'm really sorry about the audio, I had my lapel mic run out of battery.
Dialogue: 0,0:05:55.63,0:05:59.01,Default,,0000,0000,0000,,So, I just have to talk directly into the camera mic and it's not that great.
Dialogue: 0,0:05:59.02,0:06:02.37,Default,,0000,0000,0000,,But if you like the way I make my videos and my instruction style,
Dialogue: 0,0:06:02.38,0:06:04.87,Default,,0000,0000,0000,,you should subscribe, the button is right up there.
Dialogue: 0,0:06:04.88,0:06:09.01,Default,,0000,0000,0000,,I'll be making plenty more fitness and nutrition videos to help you on your journey.