Challenge #12 – Burpees
Are you ready for the next Davies Sports Personal Challenge? Challenge #12 is Burpees. Simply start by standing with your feet shoulder-width apart, with your arms by your sides. Bend your knees and lower your body into a squat. Place your hands on the floor in front of you and kick your legs back so you are in a push-up position, your body should form a straight line. Jump your feet back to the middle and reach your arms above your head and jump up into the air. Land back in the starting position and repeat for 60 seconds. How many can you do?
What are the benefits?
- Full Body exercise
Practicing high intensity exercises like Burpees can help to get the whole body moving and burn calories! Just by completing a Burpee you work your arms, chest, quads, glutes, hamstrings and abs.
- Improves Fitness levels
Burpees are great for developing endurance as Burpees are a high intensity activity, they get your heart rate up fast!
Short bursts of physical activity help to refocus distracted minds. The challenge gets the whole class moving together for 60 seconds and then return to the lesson focused and re-energized ready to learn.
Are you looking to increase the challenge? Why not try a different variation of Burpees:
- Mountain Climber Burpee – This is the same as a regular burpee, however when you kick your legs back, bring your left knee in towards your chest, and then bring it back out. Alternate legs until your have completed 3 mountain climbers on each leg.
- Tuck Jump Burpee – This variation of a burpee is similar to a regular Burpee, however when jumping back up from the floor, bring your knees in and form a ‘tuck’ jump. Repeat this for 60 seconds!
What is the 60 Second Challenge?
Being physically active every day is essential for a child’s growth and development. The aim of the Personal Challenge is to get children moving by challenging them to complete an exercise in 60 seconds. Although, it might be difficult to fit activity in around the school day, these simple ideas can give children that extra boost of activity and get everyone moving together.
These challenges only take 60 seconds to complete, require little-to-no equipment and contribute to improving overall fitness. Simply stand up from the desk and get moving. Set the challenge at the beginning of the week and repeat each day. Get the children to note down how many Burpees they can do. Try to motivate the children to beat their score the next day. At the end of the week everyone can review their scores to see how they have done. Have they improved? We have created a Personal Tracker to make this simple, don’t forget to download yours here.
Make sure to keep up with our latest personal challenge, follow us on Twitter @DaviesSportsUK to find the latest challenge every Monday. Tweet us using the hashtag #DSPersonalChallenge and let us know how you get on.
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Find out more about the Davies Sports 60 Second Personal Challenge and take a look at even more challenges.