The #OxygenBadAssBurpees Challenge Day 4

Show us how you channel your inner superhero and conquer these burpees!

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.

Superman 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. Drop right down to the floor so you’re on your belly, extend your legs and arms away from one another, and lift them off the floor briefly, head neutral.

4. Replace your hands and feet and press up into plank.

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.

Switch-Lunge 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 to return to plank and hop your feet back underneath you.

5. Stand up, then jump your legs apart — one forward and one back — and lower into a lunge. Explode up out of the lunge and jump off the floor, switching feet midair and landing with your opposite foot forward. Do four total reps (two per side).

6. Jump your feet together and go into the next repetition.

Tip: Use your arms to help you generate height during the lunges.

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