The #OxygenBadAssBurpees Challenge Day 3

Hit the waves and the hills with today’s two burpees. Make sure to have fun and show us on social media!

Watch each video carefully, follow our instructions below, and post yourself crushing these burpees with the hashtag #OxygenBadassBurpees for your chance to win.

Beginners can do one to two sets of five to 10 reps each. More advanced participants can shoot for three sets of 15, 20 or more reps. You also can blend them into your existing exercise program, circuit, metcon or Workout of the Day.

Surfer Burpee

1. Stand with your feet about shoulder-width apart, arms at your sides.

2. Crouch and place your hands on the floor, then hop your feet behind you so you’re in plank — head, hips and heels aligned, spine and head neutral.

3. Bend your elbows to do a push-up, lowering until your chest touches or nearly touches down.

4. As you come up out of your push-up, stay low as you jump your feet underneath you in a staggered stance, one foot in front of the other, as if surfing.

5. Place your hands on the floor and drop into another push-up.

6. Stay low as you jump into the surfer stance with your opposite foot forward. Continue, alternating sides.

Tip: You get bonus points for hang-ten arms!

Mountain-Climber Burpee

1. Stand with your feet about shoulder-width apart, arms at your sides.

2. Crouch and place your hands on the floor, then hop your feet behind you so you’re in plank — head, hips and heels aligned, spine and head neutral.

3. Bend your elbows to do a push-up, lowering until your chest touches or nearly touches down.

4. Extend your arms so you’re in plank, then hold plank as you alternately drive your knees into your chest, keeping your hips low, for four reps (two per side).

5. Jump your feet back underneath you, then extend your legs and hips explosively, jumping into the air and reaching your hands over your head. 

Didn’t get a chance to sign up for the challenge? Join in the fun here.