I LOVE BURPEES! Said no one ever. I have had a surprising amount of requests for a modified burpee! Modified burpees and great if you are just getting started in a program, aren't feeling 100 in your days workout, if you are pregnant, if your body needs to be a little more low impact, or if you are injured.
In a regular burpee, it is fast. You jump up, squat down to the ground, kick your feet back into plank, drop down into a pushup, jump your feet to the outside of your hands, and powerfully jump back into the air- over and over again. Let's be real here. Sometimes we aren't feeling doing burpees as fast as possible or sometimes our bodies just aren't down to move that way. Sometimes you are working with an injury (hello, self) or you might be pregnant and don't need your heart rate racing or just need to move slower for the baby. Thats cool y'all. You do you. Which is why I wanted to share with you how to modify a burpee. I can progress and regress ANY move you ask me to. I can always figure out a way to either challenge you, or just make sure you can do something. I like to call it a gift. :)
Start by standing straight up and reaching up to the air on to your toes.
Take a wide squat down placing your hands on the ground.
Place your left leg back so you are in a long lunge.
Then place your right leg back so you end up in plank.
Stay here, or drop your knees and do a push up.
Engage the core as you lower yourself to the ground, leading with the heart.
Now, we'll reverse it! Push yourself up back to plank position.
Step the right leg to the outside of your right hand and then your left foot to the outside of your right hand so you are in a deep squat position.
Make sure weight is in your heels and you are sitting deep into the hips.
Stand up by keeping the weight in your heels, chest up and back onto your toes and reach back up towards the sky!
Rinse and repeat! Try to remember to alternate which legs step forward and backward.
You can also modify a burpee by doing an incline burpee. You can use a bench or a box to put your hands on. You can either jump back or do the above instructions and step back.
The beauty behind exercise is you can modify ANYTHING. I love challenging people and making something hard, extra hard! But I also am a big believer in "doing you" and sometimes we aren't there in our practice to do the full movement. The moral of the story here is, YES. YOU. CAN. Ask a Fitness Pro for help and I'm sure we can figure out a way to get you moving in the right direction. Always listen to your body. Definitely push yourself, but know yourself enough to know when to take it down a notch. You don't have to do what everyone else in the room is doing! Curious for any other modifications? Holla.
"If you really want to do something, you'll find a way. If you don't, you'll find an excuse."