Burpee Intervals

[nedcmk1]

*burpees x 30 seconds
* Shadow Boxing x 30 seconds

Begin with burpees for 30 seconds immediately followed by 30 seconds of shadow boxing, keep repeating the pattern for full 3 minute rounds with 1 minute or 30 second restperiods in between.

Beginning program

* 4 x 2minute rounds with 1 minute rest

Intermediate

*6 x 2minute rounds with 1 min rest
*4 x 3minute round with 1 minute rest

Advanced

* 6 x3minute rounds with 1 minute rest

even more advanced

* 6 x 3minute rounds with 30 seconds rest

These intervals get very intense. Be sure to throw hard punches in the shadow boxing phasees to fight through exhaustion. Your body will adapt how it responds to fatigue.do not stop... aswell as buildingphysical toughnesswill also help build mental toughness.

Very easy to do at home instead of a run conditioning workout, takes only about 10 minutes.

These areRoss' intervals.

[ferocity]

Depending on which pen you been too, burpees differ slightly. And they are a great work out. The homie that told me about burpees said he could do 100 or i think it was more, when your locked up inmates do a lot of burpees.

[nedcmk1]

They do a ton...

There is a million variations, and a lot of arguments on how to do them correctly, i.e. with a jump, with a pushup, ect....

keeps it interesting and you can make them very intense.