Last updated 19:50, Thursday, 21 August 2008

DURING A circuit class a couple of years ago I was asked to describe what and why a burpee would benefit anyone.

A burpee is an exercise that you see footballers perform.

You should begin in a squat position with hands on the floor in front of you, kick your feet back to a pushup position, immediately return your feet to the squat position and then leap up as high as possible from the squat position.

It should be repeated and you should move as fast as possible.

Certain people within the class didn’t believe that such a basic exercise would improve overall conditioning.

I returned their question with a request of my own - show me how you perform a burpee.

Almost everyone performed the burpee in the way I expected them to - the easy way.

After a couple of minutes of altering technique my clients tried it again.

Their questions were answered and the burpee became a fundamental part of my circuit session.

Yes indeed, the dear old burpee doesn’t get the press it should.

Instead, we are still given the terrible and latest innovations of fitness to use.

Sometimes old is best and the burpee has been around for years, used extensively by the armed forces.

Thankfully some of the best trainers and websites in the world advocate the burpee as one of the best bodyweight exercises around.

Ross Enamait is the man who believes burpees should play a huge part in your routine.

I can’t argue with this man. If you ever get the chance to see Ross perform a burpee, do.

The technique and depth of the burpee performed should be practised by everyone.

That is the very key to a burpee – the depth – and even to this day I see people starting off with the squat thrust then jumping in the air thinking this isn’t hard.

Burpees are about the press up, but exaggerating it so your full body is touching the floor.

This means you have to work that bit harder to develop the spring that is the finishing point of the burpee.

The jump is important as this is the plyometric activity that develops pure quadriceps strength and agility.

Remember, if you just stand at the end you aren’t benefiting any muscle in your legs.

Always power up into the spring so you feel as if you’re on a trampoline.

When you come down and go into another burpee remember to fully push your body down in a controlled manner.

The squat thrust must have your legs extended and as you bring them into your abdominal region spring your body into the air with your arms as well.

Always think when performing any squat thrust to power your knees to your abdominal region. By doing this, you create a stronger core.

There is a lot of discussion about this on the internet and a lot of hype is drawn to it.

However I like this one.

I’ve never tried but certainly want to at some stage because unlike all the other unrealistic challenges that people set this one will test your stamina, strength and ability to stick to every rep.

If you visit the website Youtube, you will find most guys complete this in less than five minutes, which is some feat.

The aim is to try to split it into blocks, maybe do 20 at a time and take it from there.

You must not deviate from your form though. Every rep must be right or you will defeat the whole purpose of the challenge.

The normal burpee as you might have guessed is hard, but imagine adding some dumbells or even a medicine ball into the mix.

The one piece of equipment I prefer to use is the weighted vest.

Performing 10 burpees with a 10kg vest is very hard and will make your legs throb with lactic acid.

Holding dumbells in your hand are just as good. In many respects you will be performing a thruster at the end which gives it that added difficulty.

The medicine ball is just as good and if you have a partner when you go to spring in the air throw the ball to your partner and let them throw it back when you go to perform another rep.

If you can’t make the gym one night, then try the burpee – you might grow to like it.