The #OxygenBadAssBurpees Challenge Day 8

Let’s kick it up a notch. Move and twist your body with these challenging burpee variations. As always, be sure to 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.

Burpee Over Barbell

You can do either the bar-facing or lateral version of this move — or both if you dare! 

Barbell Lateral Burpee

1. Stand next to a loaded barbell with your feet hip-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. You should be parallel to the barbell.

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

4. Hop your feet underneath you, then leap laterally over the bar to the other side and drop right down into your next rep.

Tip: You do not have to stand all the way up before you jump; stay low and quick to power through your reps like a ninja.

Barbell Bar-Facing Burpee

1. Stand facing a loaded barbell with your feet hip-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. You should be perpendicular to the barbell.

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

4. Hop your feet back underneath you, trying to get them as close to your hands as possible, then jump forward over the bar to the other side. Turn around and repeat in the other direction.

Tip: Feeling badass? Turn 180 degrees midair so you land facing the bar and drop right down into your next burpee.

Kick-Through Burpee

1. Stand with your feet hip-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, then press back up to plank.

4. From plank, lift your left arm and twist your body to the left side as you kick your right foot through, pivoting on your left foot. Replace your right foot and lift your right hand, turn to the right and kick your left leg through.

5. Return to plank, do another push-up, then jump your feet underneath you and leap into the air to complete one rep. Repeat, alternating sides. 

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