One-Exercise Workouts: the Cross-Climber Burpee

I’m a big fan of timesaving, full-body workouts that can be done virtually anywhere with no equipment.  Seriously, there are ZERO excuses to skip a workout with that kind of resume. My favorites include core work, cardio and plyometrics to keep me in top form for derby and running.

I call this a One-Exercise Workout, but it’s really a couple of exercises blended together into one super ass-kicker.  Push through these as hard and as fast as you can while maintaining your form – make sure you’re landing lightly and if you feel a sudden or sharp pain, stop immediately.  These are not for the faint of heart, so be ready to ache afterward – but the results are absolutely worth the burn.  Plus, as soon as you’re done with the set, you’re done with your workout – simple, huh?

 

Cross-Climber Burpee:

Start position:  standing straight, legs together, arms by sides, shoulders back.

Drop to a crouch, hands on the floor slightly in front of your feet.

burpeecrouch

Jump feet back to land in plank position.

 

plank

 

Holding your plank, pick up right leg and twist lower body to tap right knee against left elbow.  Return to center and repeat on left side, tapping left knee to right elbow.

 

crossclimberrightcrossclimberleft

 

Return to plank (if you’re feeling particularly masochistic, you can throw in a push-up at this point) and hop legs back into a crouch.

burpeecrouch

From here, you’re going to spring up into the air!  Jump up as high as you can…arms outstretched over your head if you have the ceiling room, or clasped behind your head if your Hobbit house was built in the 1950s like mine.  Imagine your legs as springs, propelling you to the ceiling.

jump

Land lightly in a crouch – that’s one rep!  Shoot those legs back out into a plank and hit it again!

As for sets, play around with what works for your timeframe. When I’m rushed for time, I like to do mine Tabata-style – 20 seconds of 100% effort as I do as many as I can as quickly as possible, followed by 10 seconds of rest and repeated 8 times.  That’s a 4 minute workout that hits every muscle while increasing my endurance, boosting my metabolism and making my butt look fantastic in shiny shorts. You can’t beat that with a bat.

 

 

 

 

 

 

 

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2 thoughts on “One-Exercise Workouts: the Cross-Climber Burpee

  1. Pingback: Offskates workout with ACRD | Pynk Fitness

  2. Pingback: OFFSKATES WORKOUT WITH ACRD | Pynk Fitness - wellness for the alternative athlete

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