Burpee Squat Challenge!!!!!

Ok so I choose the display picture based on how I feel after I do this challenge. BEAT…EVERY SINGLE TIME!  This is what I look like especially after completing level 2 counting back! This is a very simple workout to learn YET extremely exhausting considering the amount of time it takes! Its short and BRUTAL! All my boot campers and my no limits class at the gym are VERY familiar with the Burpee Squat challenge!  Another reason I love doing it is because you can watch yourself improve by tracking how much time it takes you to finish! So here it is

1st :Complete twice a week for 8 weeks 

2nd: Set a timer and see how long it takes you each time you complete it. 

You will be amazed at how much faster you get and how toned your legs get from all those burpees and squats!! You can choose to do Jump squats if your an all star or air squats (No jump). All I provided to levels. PLEASE LET ME KNOW HOW IT GOES!

HOW TO DO A BURPEE (this is the ultimate full body exercise) … yes your chest needs to touch the ground. Sissy burpees dont drop down!

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How to do a JUMP SQUAT: You can do air squats for a lower impact version but you still need to drop your glutes down parrellel with your knees.


Level 1 :Start with one round 

10 Burpees- 1 Squats

9 Burpees-  2 Squats

8 Burpees – 3 Squats

7 Burpees – 4 Squats

6 Burpees – 5 Squats

5  Burpees – 6 Squats

4  Burpees – 7 Squats

3  Burpees -8 Squats

2  Burpees– 9 Squats

1  Burpees– 10 Squats


Level 2: Complete level 1 and then rest 1-2 mintues and repeat it going backwards

10 Squats- 1 Burpee

9 Squats- 2 burpees

8 Squats – 3 Burpees

7 Squats – 4 burpees

6 Squats – 5 Burpees

5 Squats – 6 Burpees

4 Squats – 7 Burpees

3 Squats -8 Burpees

2 Squats – 9 Burpees

1 Squat – 10 Burpee

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