KNIGHT CLUB FITNESS: 21st Space Wing monthly fitness challenge
PETERSON AIR FORCE BASE, Colo. -- The Knights of the 21st Space wing sometimes find themselves too busy to get away from their desks throughout the day, but who doesn’t love a good challenge? To get the blood flowing, take a few minutes throughout the day to step back and regain some focus. See who in your office sticks with this fitness challenge for the entire month!
Burpee Challenge
How to complete a burpee:
1 - From a standing, drop in to a squat with your hands resting on the ground just in front of your feet.
2 - Kick your feet back behind you, leaving your hands where they are so you end up in a straight-arm plank position (to make it a true burpee, add in a push-up)
3 - Jump your feet forward so they end up next to your hands.
4 - Explode into the air and raise your arms straight above your head. Repeat.
*Modified version. If burpees (push-up at bottom) are too jarring or you're just beginning, do a squat thrust (without the push-up) or step your feet back instead of kicking them back. Just remember to keep moving!
Day 1 Max number in 2min
Day 2 25% of max every 2min, complete 4 times
Day 3 25% of max every 2min, complete 5 times
Day 4 50 burpees for time (as quickly as possible)
Day 5 1 burpee every 10sec for 5min
Day 6 Rest day (or complete any days missed)
Day 7 50% of max then rest 2min, complete 3 times
Day 8 10 burpees for time, rest 2min, complete 3 times
Day 9 25% of max every 90sec, complete 4 times
Day 10 60 burpees for time
Day 11 Rest day (or complete any days missed)
Day 12 15 burpees for time, rest 3min, complete 3 times
Day 13 25% of max every 2min, complete 5 times
Day 14 20 burpees for time
Day 15 Ascending burpees (1st minute, 1 burpee; 2nd min, 2 burpees; etc.) to failure
Day 16 Rest day (or complete any days missed)
Day 17 Max burpees in 60sec
Day 18 15 burpees, rest 60sec, complete 5 times
Day 19 25% of max every 2min, complete 4 times
Day 20 60 burpees for time
Day 21 Rest day (or complete any days missed)
Day 22 15 burpees for time, rest 3min, complete 3 times
Day 23 Tabata burpees: 20sec all out, 10sec rest, complete 8 times (4min total)
Day 24 Rest day (or complete any days missed)
Day 25 50 burpees for time (go quicker than day 4)
Day 26 5 burpees every minute for 10min
Day 27 25% of max every 2min, complete 4 times
Day 28 Rest day (or complete any days missed)
Day 29 20 burpees, 1 every 10sec
Day 30 Retest max number of burpees in 2min