Seeking a Program for Burpees and Push-Ups

[Keshay]

Hey everyone!

I’m on a mission to amp up my fitness routine, and I need your help! I’m looking for a structured program that focuses on burpees and push-ups. These two exercises are fantastic for building strength and endurance, and I want to incorporate them more effectively into my workouts.

What I'm Looking For
- A balanced program that gradually increases intensity.
- Variations of burpees and push-ups to keep things interesting.
- Tips on proper form and technique to avoid injury.
- Suggestions for how to integrate these exercises into a weekly routine.

If anyone has recommendations, personal experiences, or even links to programs they've found helpful, I would greatly appreciate it! Let’s crush those workouts together!

Thanks in advance!

 

[Sólveig]

I don't recall anything that shows Burpees variations within DAREBEE, but you may want to check out High Gear for something highly focused on Burpees. It also includes Challenge Days in which you only do Burpees. Power Cardio also incorporates lots of Burpees.

If you're going from Zero Burpees though, you may want to do the Impact challenge first. It helps you build up the resistance needed to start performing Burpees more effectively. That was actually the first step in my journey from zero to 200 Burpees daily. Then I built myself up to 50 Burpees in One Go, 50 Burpees a Day, and 100 Burpees a Day. You may want to check this video on Burpee variations, since here there's only the Dr. Royal H. Burpee original, and the Burpee with Push-up.

 

[Laura Rainbow Dragon]

Welcome to the Hive @Keshay !

What I'm Looking For
- A balanced program that gradually increases intensity.

Every DAREBEE Program is like this.

- Variations of burpees and push-ups to keep things interesting.

Usually you won't find this sort of variation within a Program. The Programs are designed to be done daily, every day for (usually) 30 days (though a few programs are longer and a couple are shorter). They focus on establishing a core set of exercises for the Program and then increasing the challenge level by increasing the number of reps as the Program progresses.

For a lot of different variations on push-ups, I recommend the Push-Up Master Challenge. It will certainly keep things interesting!

- Tips on proper form and technique to avoid injury.

Check out DAREBEE's Push-Ups Guide. It covers proper form for both standard and one-armed push-ups. It also offers a number of different push-up variations (including a progression for building up to full standard push-ups, if one is not there yet) and training suggestions for incorporating push-ups into one's schedule daily.

- Suggestions for how to integrate these exercises into a weekly routine.

DAREBEE's Programs create your workout routine for you! You simply do one day of the program each day until you've completed the program.

If you prefer to design your own program, DAREBEE has several Training Plans you can use as templates. The Training Plans offer you a weekly schedule, specifying the type of workout to do each day of the week. You would then choose your own workouts for each day from DAREBEE's Workouts Database. Filter by type to find workouts suitable for whatever day in the schedule you are on, and filter for Difficulty Level 4 and 5 workouts to find the ones that include push-ups and burpees.