Burpees With Side Shuffle
Burpees burns fat faster than doing any traditional cardio workout. Burpees will develop strength and endurance as you are working your entire body. Burpees will dramatically increase your overall endurance and conditioning. Burpees are a real ‘old school’ exercise favoured by the military. Adding the side shuffle adds a great variation to the exercise.
Ultimate Guide to Burpees With Side Shuffle
- Stand with your legs shoulder width apart
- Squat down and place your hands slightly in front of the toes.
- Thrust your legs backwards in one clean movement and land on your toes. Do not curve the back, you should be in a good push up position.
- Add a push up.
- Pull you feet forward into the chest.
- Power up and land softly
- As you land, shuffle across and repeat the burpee.
The Benefits of Burpees With Side Shuffle
The burpee is a squat followed by a squat thrust followed by a jump squat.
Squatting Down
The quadriceps at the front of your thigh, the hamstrings at the rear of your thighs and your gluteus maximus or butt muscles work together to control the squat. The erector spinae muscles of your lower back also engage.
The Leg Thrust
Thrusting the legs works your hamstrings and glutes. As your toes hit the floor, your quadriceps and hip flexors contract to stop your legs and hips collapsing, and your abs contract to stabilise your spine. The muscles in your arms, chest and shoulders also contract to hold your upper body off the ground.
The Push up
Push ups target your chest muscles, your shoulders and the triceps . These muscles contract eccentrically to lower your chest towards the floor and then concentrically to push you back up. Your abdominals and quads tense up to hold the plank.
The Jump Forward
Jumping your legs forwards uses your hip flexor and abdominal muscles.
The Vertical Jump
The quadriceps, hamstrings and glutes contract powerfully to drive you up
Muscle groups worked with Burpees With Side Shuffle
