I did 50 reverse burpees every day for one week – here are my results

I did 50 reverse burpees every day for one week – here are my results, in the challenge of burpees is not sufficient as you crawl towards the conclusion of your workout, consider incorporating reverse burpees instead. Witness the transformation that occurred when I integrated them into my daily routine for a week.

Burpees stand as an excellent bodyweight exercise, serving personal trainers, like myself, and individuals alike, to elevate the intensity of any workout. Whether employed as a muscle-torching finisher, a sweat-inducing finale, or an addition to circuits and HIIT classes to assess endurance, burpees offer versatile benefits.

For those seeking a change from the regular burpee routine, read on to find out what happened when I committed to them for seven days.

Reverse burpees: Benefits

I did 50 reverse burpees every day for one week – here are my results, the mere mention of the word “burpee” is enough to signal an impending workout challenge. Reverse burpees, a fusion of squatting, spinal rolling, and jumping, offer a unique twist to the traditional burpee. If you haven’t mastered the art of a regular burpee, we recommend brushing up on your form and the muscles working.

If the push-up part of a burpee prevents you from doing them, the reverse burpee provides an alternative. By rolling onto your back and engaging your core muscles to stand up, this variation promotes the development of lower body strength, core stability, and power. Incorporating spinal rocks into the routine contributes to spinal mobility and provides a gentle massage to your back, concurrently strengthening your core muscles. Rocking on your back can also improve balance and coordination and activate the back-body, especially as you roll forward to stand again.

I did 50 reverse burpees every day for one week – here are my results

It’s harder than it looks:

I did 50 reverse burpees every day for one week – here are my results, the reverse burpee employs a distinct technique from the standard burpee, demanding core strength and explosive power to elevate oneself from the floor, introducing a new set of skills to acquire. Ensuring you have good squat form should be your first port of call when trying to reverse burpees, using a tripod foot position, distributing your weight between your little and big toes and your heels. Even with these skills locked in place, I find the bodyweight exercise way harder than anticipated.

I find myself rounding my spine while attempting to stand up and not engaging my core enough, It is common for me to find myself unintentionally rounding my spine while attempting to stand up, neglecting to engage my core adequately, resulting in a hunched posture. The ideal approach is to keep the back neutral during the squat, allow a controlled rounding during the rocking motion, and then straighten the spine as you push upward to stand.

How to do a reverse burpees

I did 50 reverse burpees every day for one week – here are my results

Here’s how to do the challenging bodyweight exercise:

• Stand with your feet hip-width apart and squeeze your stomach and glutes to properly engage your core muscles
• Perform a squat by bending your knees as if sitting in a chair, keeping the weight distributed across both feet
• Lower your bum to the floor, then roll onto your back while tucking your knees toward your chest. If you can, extend your legs above your head.
• Roll forward onto your bum and plant your heels down, then drive through your feet and legs to return to a squat
• Extend your legs and jump upward, reaching both arms overhead.

I did 50 reverse burpees every day for one week – here are my results, Use your hands for extra support, to begin with, by placing them close to your hips. Try to take your hands away as you progress.

I did 50 reverse burpees every day for one week – here are my results

Hands help a lot

I have discovered that placing my hands next to my hips makes reverse burpees much more manageable, and I can easily complete reps using this scaled approach. With this modification, I can effortlessly power through 50 reps without taking a break. However, I am aware that I am opting for a scaling option that may not be the most suitable for my fitness level. When I remove my hands from the equation, the dynamics change entirely. Using both variations in my weekly routine, but I can’t believe how much core strength and power is required when my hands are out of the equation – I fall over an embarrassing amount.

I find reverse burpees far more accessible by placing my hands next to my hips, and the reps come easily using this scaling option. I can power out 50 reps without rest this way, but I know I’m taking a scaling option that isn’t suitable for me. Take away my hands, and it’s an entirely different story. I use both variations throughout the week, but I can’t believe how much core strength and power is required when my hands are out of the equation, I find myself toppling over more frequently, which can be a bit embarrassing.

I feel no different

Despite getting my heart rate up and testing my core power and balance, I feel no different. I probably fell over a million times, and my form improved throughout the week, but aside from that, I’ve come away relatively unscathed.

Anticipating that reverse burpees would leave me breathless from the sheer number of reps, I initially incorporated them as a finisher to my existing CrossFit workouts each day. However, by the end of the seven days, I’ve transitioned to utilizing them as a warm-up before my workouts. This adjustment aids in mobilizing and massaging my back, activating my core and hips, elevating my heart rate, and priming my muscles for exercise. It’s surprising but I believe you probably work up more of a sweat when using them as part of a fast-paced workout instead.