Burpee Conditioning (Squat Thrusts)

Squat Thrust/Burpee conditioning is one of the ultimate full bodyweight exercises. It tones, strengthen, and stretches the entire body while providing explosive power and cardiovascular endurance.

Doing just a few Squat Thrusts every week should show you that "your own bodyweight" provides enough resistance for an exhaustive workout. The workout will take your fat loss and endurance training to the next level.

Beginner level:4 Count Squat Thrusts:

1. Begin in a standing position.

2. Go to a squat position with hands on the floor in front of you.

3. Kick your feet back to a pushup position.

4. Immediately return your feet to the squat position.

5. Return to the standing position.

5x 10 reps. Short rest between sets.

Intermediate:4 Count Squat Thrusts:

1. Same as above except in #4 you will leap up as high as possible from the squat position.

5x 20 reps. Short rest between sets.

Advance 6 Count Squat Thrusts

1. Begin in a standing position.

2. Go to a squat position with hands on the floor in front of you.

3. Kick your feet back to a push up position.

4. Lower yourself into the bottom portion of a push up. Do not touch the ground.

5. Push yourself back up into the top position of a push up

6. Kick your leg forward back into the squat position.

7. Leap up as high as possible from the squat position.

3x 3min rounds. Short rest between sets.

Other possibilities:

a. add a hindu push up to #3 and #4 position.
b. use light barbells to the routine.
c. after position #6 turn and face in the oppositie direction and repeat series.
d. raise one leg up when doing the push up...
e. Think of your own...
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Squat Thrusts are a no cost, total body weight exerise program that can improve your overall functional strength for your martial arts and personal fitness goals.

SGT Goynes