Burpee, Star Jump, Sprint Finisher - Diligent Fitness

Burpee, Star Jump, Sprint Finisher

11th October 2013 by Kieran Igwe Exercise 0 comments

Try the this combination at the end of a workout to burn a few extra calories. Or if you’re struggling to get to the gym you could do this at home, in the park if you’re out for a run, or even in a hotel room if you’re away 🙂

The exercises:

1. Burpee

Burpee 1 (2) Push Up Shoulder Touch 1 Burpee 4

Drop your hands down to the floor, jump both feet out (so you’re in the push up position), then jump your feet back in and jump up.

NOTE: If you have back pain switch to body weight squats instead of the burpee.

2. Star Jump

Star Jump 1 (2) Star Jump 3

3. Sprint on the Spot

Sprint On Spot 1 Sprint On Spot 3

Sets & Reps

set one: 10 burpees, 20 star jumps, 40 reps sprinting on the spot (both knees up counts as one rep)

Set two: 8 burpees, 16 star jumps, 32 sprints on spot

set three: 6 burpees, 12 star jumps, 24 sprints on spot

set four: 4 burpees, 8 star jumps, 16 sprints on spot

set five: 2 burpees, 4 star jumps, 8 sprints on spot


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