December #TheFitnessTheoryChallenge: The Burpees Challenge!

Here’s a little novelty on the blog: every month, I will offer you a sport & fitness challenge – something not impossible, but challenging nonetheless, just to move, to make progress, to have a little fun too but above all to give yourself a reason (if we need one more!) to be proud of us!

I promise, I test each challenge before proposing it, just to be sure that the progression is realistic. You don’t have to be a great athlete or a great sportswoman, the desire to give yourself a little is enough.


The concept is simple: each day, we perform the number of repetitions indicated in the calendar below, and at the end of the month, we post on Instagram (or in comment here, or by mail if you want!) our conclusions, which day we found the hardest, etc. We are not giving up anything on the other hand. We don’t have to do all the reps in one go, we can do sets ( 10 , or 5 if really it’s a hassle). The idea is to finish the challenge and be happy with yourself. ?

Why did I choose the burpees?

You might think it’s because I want to get rid of the hardest exo, the one everyone hates. That’sā€¦ somewhat true: p The thing is, it’s also the dynamic bodyweight exercise that burns the most calories and works the most muscle all at once. The dream, what. Too bad he’s so rude, otherwise he could be your best friend, straightforward ?

I also chose it for all those who prepare spartan races (as I am doing right now – I am running the Spartan Beast in Johor Bahru, Malaysia on December 8. A little reminder on the spartan races, how I started participating without really being prepared and why it’s so cool here)

But by the way, how do you do a real burpee?

be careful, it’s very simple, but you have to do it right. I didn’t load the program on purpose, that you can work in quality and not in quantity, especially at the beginning. 10, it takes less than 1min, it doesn’t take long, and it’s good for the body, so …

  • Starting position: standing, legs hip-width apart, arms at your sides. (standing, what.)
  • Step 1: we jump in the air, as high as possible, taking a nice boost. We land in the same position as the start.
  • Step 2: Put your hands on the floor, shoulder-width apart, and jump back with your feet together, to arrive on a board, arms outstretched. We keep our back straight.
  • Step 3: we do a push-up. Pretty, simple. We come back on board arms outstretched.
  • Step 4 : We jump to bring the feet under the body, and we stand up – BAM, back to the starting position.

It makes 1 rep. It’s your turn!

gif burpee complet

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