The #OxygenBadAssBurpees Challenge Day 5

Today’s burpees are anything but straightforward. Attack them from all angles 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.

180 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. Jump your feet back underneath you, and as you extend your legs, spin in the air so you’re facing the opposite direction.

5. Land softly and repeat, changing directions with each rep.

In and Out 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 hop your feet underneath you and to the left by your hands, then back into plank. Then hop your feet underneath you to the right by your hands, then back 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. 

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