Burpee Accumulator Workout

I have one client who really loves burpees. Enough to get a t-shirt saying so.

Everyone else falls into the above category: they love to hate them.  This workout was accommodating to both groups.

For burpee haters: the movement is done in brief, manageable bouts.

For burpee lovers: by the end of the workout, they’d done a lot of burpees!

Burpee Love Hate

Time: 60 minutes

Equipment: cones, resistance bands, individual mats

Warm-up (15 Min)

Part 1

Mirror-Mirror drill. Three-t0-five rounds of  thirty seconds per partner.

Part 2

Set individual turnaround point for Accumulator sprint (#4 below): Give a cone to each participant. Explain that they will sprint in a straight line out away from their “home base” until they hear you shout, at which time they should place their cone down on the ground and jog back. Give them a ready-set-go, timing their sprint, and shout “NOW!” when 15 seconds has elapsed. That’s when/where they set down their cone.

ACCUMULATOR  (32 Min)

This is the standard accumulator format: Create a list of about 7 movements. Start with 1 minute of Movement 1 (followed by rest), and tack on one additional movement per round up to 7.

Example: First three rounds

Round 1: Do Movement 1. Rest 30 seconds

Round 2: Movement 1 + Movement 2. Rest 30 Sec.

Round 3: Mvmt.1 + Mvmt. 2 + Mvmt. 3. Rest 30 sec

Continue adding movements up to Round 7

ONE CHANGE

Do Burpees (no push-ups, add a jack on floor) for the first 20 Seconds of every movement, every time.

Then do the listed movement for the remaining 40 Seconds.

Example: To complete Round 3, do

:20 Burpees + :40 Jacks/lat. raise

:20 Burpees + :40 Forward Lunge/press

:20 Burpees + :40 Reverse Climbers

Rest.

Here’s the exercise list I came up with. I chose movements that people could quickly transition to from the burpees.

:20/:40  (Burpee/Listed Movement)

1. Jacks with lateral raises (Band under 1 foot)
2. Split Squat, stand & Press (band under forward foot, alternating each round)
3. Reverse Mtn. Climbers
4. Sprint Out to your cone
5. Switch-foot Low Squat (Squat with L Heel & R Toe on the same line, along the frontal plane. Hop and switch foot position, L Toe & R Heel in line. Repeat.)
6. Donkey Kicks
7. Plank with elbow lift

:30 rest after each round

Cool-Down (10)

After doing around 150 burpees, your crew will be ready for lower-intensity final 10 minutes. We spent some time doing some core stability movements like planks, quadruped opposition, and down dog/up dog, followed by a good stretch.

– Anne

Anne

In 2013, I started running a boot camp program called Homegrown Fit in Portland, Oregon.  I’m ACE and ACSM certified, and have always enjoyed training with groups.  I’ve been lucky enough to have Kyle helping me start changing my hobby into a business for the last month.  My website is Homegrown Fit  and my Facebook is Home Grown Muscle.