Melanie’s Burpee Workout
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Clearly I was out of it when doing this video, so excuse my lack-luster counting abilities, but it was a KICKASS workout nonetheless! Do your best here, so if I’m moving too fast, don’t give up…go at your own pace! Just finish it off because you’ll feel like a piece of amazing pie afterwards! Thanks Melanie!
What you will need:
- Jump rope
Warm-Up
- 100 skips with the jump rope
Workout – Complete the exercises below consecutively until you’re all done! Time yourself and come back to this in a month to see how you do!
- 100 shoulder taps – In high plank position alternate taping your shoulders to really work those abs
- 10 burpees
- 90 high knees – Keep those abs in tight and lift those knees up for 90 reps
- 10 burpees
- 80 jumping jacks – Which I may have screwed the count up so do the extra 10 LOL
- 10 burpees
- 70 alternating skater jumps – think about what a power skater looks like and imitate that to really work the bum
- 10 burpees
- 60 push-ups – Keep your hands wide, chest forward and do as many on your toes as you can, but try to keep a consistent speed
- 10 burpees
- 50 butt kicks – alternate kicking your heels to your butt for a hamstring and butt workout
- 10 burpees
- 40 squat jumps – Jump high, land low or modify with squat pulses
- 10 burpees
- 30 mountain climbers – In a high plank position run your knees in towards your chest for the lower ab contraction. You can also modify this on your knees
- 10 burpees
- 20 jump lunges – Alternate jumping into lunges and make sure you land low and gentle on the knees. You can modify this by doing alternating backwards lunges
- 10 burpees
- 10 plank walks – Starting in a low plank position ‘walk’ up to high plank on your hands and then back down to really work the arms and abs. Make sure you keep those abs tucked in and your body forward to really benefit from this. As always, you can modify on your knees.
- 10 burpees
Cool Down/Stretching
- Complete 5-10 minutes of nice gentle stretching.
Get sweaxy!
Ashley Dale Grant
Omg that was tough one. Held plank for 4 min than I died lol. Ty Ash
Remind me kill Mel the next time I see her! That was killer, the only thing that kept me going was the naked toddler doing this workout next me lol
Wowzers love this one. Sweaty mess. Thanks Ash
Amazing work, Ash!! Way to knock it out of the park on a Sunday!
I love Burpees and Mel ……NOT! Completed and the WTF with the bonus plank hold… Later a minute!
Would do this workout again :)
Lasted a minute
Wow that was tough! Made my mom do this with me
Haha you’re a good influence on your Mom Ash! Love it! Glad to see you’re not using the cottage as an excuse to laze around and eat everything bad!
Lasted 2mins.
brutal…just under a minute for plank.. not as long as I thought i could…next time
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Definitely work coming back to and working on Theresa!
My other workout this morning was basically this one minus the jumping jacks so… Not gonna lie, totally did not do it twice LOL now I’m gonna go die
Your other workout this morning…this is time stamped at 6:27 – you’re a mad woman Jess!!
Very sweaty workout. I kept slipping doing plank on laminate floor!!
Haha awesome! Perhaps time to get a workout mat to throw on that laminate floor?!
Super hard. But a great workout.
Awesome work! Thanks for commenting Allethia!
I love that workout! I’ve done it a few times now and my time keeps getting better!
That’s unreal Catrina! Love hearing that. You’re kicking ass this week!
Nothing says Happy Birthday more than 100 burpees! I only lasted 2 minutes in plank….new goal!
Get out, you woke up and did this on your birthday!? You’re amazing!! Happy Birthday Patricia – treat yourself to some cake tonight :)
3 things
1.5L of water in your belly after 80 jumping jacks, sounds like waves crashing on a beach lol
Remember when I held a 6min 20 sec plank…. Yea 2mins this morning lol. Shoulders are sore from ugi last night and I didn’t even realize (it was a slider!)
And lastly. I loved this style of workout!
I love how dedicated you are to your water consumption Jess – but yes, it giggles in the tummy during a workout like this LOL. I do remember when you held that plank; that was mind blowing!! Something to work back towards!! Glad you dug the workout – I’ll be sure to do another one just like it :)
Holy shit balls!!! Currently want to die but finished in 24 min and 20 seconds including a couple breaks to go yell at my dog to stop barking at a dog 4 yards over lol disgusting mess!!
You’re a machine Kate! You sliced so much time off!
Sweaty mess!
👌
Who is this alleged Melanie person?????? The burpees, worst exercise ever!! I’m covered in sweat and after the 2m30s plank, I’m shaking as I type this message…
Haha I will not disclose her total identity! Good work on the plank woman!
Done!
Boom! Never an excuse for you. Love it!
Yup killed just as much as first time. Lol. Happy Wednesday.
Good work Pat! 💪
3 min! I feel like a sweaty piece of pie.
Good work on the plank! Did you happen to do it pantless….more fun that way! Hahaha
Omg I can’t believe I survived this lol, 2 mins for me at end had to drop bc my back started to burn… Normal?
45 secs for the plank but i was slipping on my mat. (good excuse don’t you think)
Not a good excuse but one I like if it means you were sweating so bad your mat was slippery!! LOL
That was awesome…brutal but awesome…Plank 1m30s…something I need to work on. Lower back starts tweaking I will continue to work on that :) Thanks Melanie and Ash!
It’s very important to listen to your back twitching, so I’m glad you came down. Keep working on this and gentle lower back extensions because it will help with strengthening it! Let me know how you do next time you attempt the planks ;)
I only did 2 min of hold plank…. need to improve there
Hey a 2 minute plank is still pretty damn good Andrea!!
Done . Great workout
Awesome! Great way to start your week!
Just did this workout was unable to do the last two workouts last week so I am doing them this week. I held my plank only for 1 minute then I died. Great workout all in all
That’s what this week is great for! Glad you did Dawn – it was a tough one!! Let’s aim for a 2 minutes plank by the end of October!
Your on by the end of October I will set a goal and do 2 minutes.
I like it! Let’s do it!
that was a hard workout but a nice change :)
I think so! Glad you dig it!
Sweaty mess!
Yahoo! You freaking rock Angelika!
So last week I ended up playing in an alumni volleyball game at western after partaking in 3 practices with the team during the week and my knees hated me so I was holding off on these burpees until my knees had a break! What a killer workout now I’m going to do some abs to cool this sweaty body down
Nice!! Good for you for listening to your body….let me know how you do on the plank hold!
OW 100 burpees?!?! NOOOOOOOO lol
Haha you got down and dirty with burpees even after being sick. You’re awesome! Way to get back in there Kaitlin!
1min! u r a machine!
Thanksgiving Sunday #1 for me – what an awesome work out to end it! I held the plank for 2 mins 10 sec, between sweat dripping and doing all I can not to vomit, I honestly gave up. Almost the wee ones bed time too! All September workouts complete!! Thanks! Looking forward to October!
April you are so awesome! I’m so happy you’ve joined! I can feel your positive energy and it drives me! Good work on the plank…I never want you to get to the point of puking so I’m glad you came down!