Fall Into Action

Summer is coming to a close, which means it’s back to reality for many who took time off from their regularly scheduled program. “Fall Into Action” is a workout that I have designed for the opening of the Fall season. It is a cardio workout based around the Burpee, which appears as if one is falling (or, rather, throwing their body to the ground) and immediately popping back up. Burpees work your total body, increase your muscular endurance, and help burn fat! Hopefully, you managed to squeeze in some workouts while you were enjoying your vacation, but if not, do not worry. I have broken down the Burpee into beginner, intermediate, and advanced. Start at your own level and your own pace.

Fall Into Action

burpee advancedBurpee:

Beginner Burpee – Stand hip-width apart with your arms by your sides. Squat down and place your palms flat on ground. Reach one leg back, then the other, to plank position. (Keep hips down so that you are in one straight line from your heels to your head). Pull legs back in, one at a time, returning to squat position, keeping your palms on ground. Stand back up and that makes one Burpee.

Intermediate Burpee – Stand hip-width apart with your arms by your sides. Squat down and place your palms face flat on ground. Kick your legs behind you into a plank position. Do one push-up, then pull your legs back in to the squat position, keeping your palms on ground. Stand back up and that makes one Burpee.

Advanced Burpee – Stand hip-width apart with your arms by your sides. Squat down and place your palms face flat on ground. Kick your legs behind you into a plank position. Do one push-up, then pull your legs back in to the squat position, keeping your palms on ground. Stand and immediately jump in the air, reaching arms overhead. Upon landing, you have completed one Burpee.

track diagramRun/Shuffle:

Run the “curve” of the track (0.25 of a lap), turn sideways and shuffle the “straight” of the track (0.25 of a lap), run forward again for the second “curve” of the track, turn the other way and shuffle the second “straight” of the track. That makes one full lap around the track.

Warm-up:

10 arm circles forward/ 10 backward

10 wrist circles inward/ 10 outward

10 ankle circles inward/ 10 outward

20 walking lunges

20 alternating toe-touches (windmills)

20 alternating squat to front kick

1.5 miles and 15 Burpees:

Run/Shuffle 1st Lap

5 Burpees

Run/Shuffle 2nd Lap

4 Burpees

Run/Shuffle 3rd Lap

3 Burpees

Run/Shuffle 4th Lap

2 Burpees

Run/Shuffle 5th Lap

1 Burpees

Run/Shuffle 6th Lap

Cool Down:

Walk 2 laps and stretch.

Congrats! You did it!

Safety Briefing

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