Tutorial: Burpee Pull-Up
WHAT
The burpee pull-up is total body exercise that primarily targets the quads.
- The only gym equipment you’ll need is a chin up bar.
- The burpee pull-up is for people with at least an intermediate level of physical fitness and exercise experience and should be included in a workout.
HOW
- Stand under the bar with the legs shoulder-width apart.
- Descend into a squat by pushing your hips and butt backwards. Continue until the upper legs are just bellow parallel to the floor. Don’t forget to inhale.
- Place your hands on the floor and kick your legs back. You’ll end up with your stomach and thighs in the floor. Shoulders should be bent. This must be done quickly.
- Press up as in a push up and push your hips up. Begin to stand as you prepare to jump up.
- Jump in the air bringing your hands over your head and grab on the bar. In the same movement, pull yourself up by allowing your arms to extend and then let go of the bar. Repeat.
WHY
- Calisthenics, cardiovascular, plyometrics and total body exercise: this is a way to describe a burpee pull-up exercise. This full-body training is ideal for everybody and can be easily included in every workout.
- It’s a fact that its main target is the quad. However, in a lesser degree you’ll still be working the following areas: abs, biceps, calves, chest, forearms, glutes, hamstring, hip flexors, lower back, middle back, outer thighs, shoulders, traps and triceps. The ultimate example of functional exercise!
- As an intense fully body exercise, they burn a lot of calories. Research shows that this kind of high intensity exercises like burpees burn up to 50% more fat than moderate exercising. Better yet, they speed up your metabolism throughout the day: you’ll burn more calories all day long.
