Overview of Navy Seal Burpee
The Navy SEAL Burpee is a high-intensity exercise that combines elements of a standard burpee with push-ups and mountain climbers. It is frequently used in military physical training programs and HIIT protocols to improve muscle strength, cardiovascular endurance, and overall physical conditioning.
How to do:
- Starting Position:
- Stand with your feet hip-width apart and arms relaxed at your sides. Take a deep breath and mentally prepare for the exercise.
- Squat Position:
- Lower your body into a squat position by bending at your hips and knees. Place your hands on the floor in front of you.
- Push-Up Position:
- Kick your feet back behind you to assume a push-up position. Your body should form a straight line from head to heels, engaging your core, chest, and triceps.
- First Push-Up:
- Lower your chest towards the ground, engaging your chest and triceps. Push yourself back up while maintaining a strong plank position.
- Mountain Climber:
- After the push-up, bring one knee up to your chest, similar to a mountain climber. This engages your core and adds intensity to the exercise.
- Second Push-Up:
- Perform another push-up, maintaining your strong push-up position.
- Second Mountain Climber:
- Bring your other knee up to your chest, mimicking a mountain climber. This keeps your heart rate elevated.
- Final Transition:
- After the second mountain climber, transition to prepare for the final burst of energy.
- Explosive Jump:
- Explode up into the air, extending your arms overhead. This powerful jump engages your legs and core, giving you a full-body blast to finish the exercise.
7 Benefits of Navy SEAL Burpee:
- Comprehensive Full-Body Conditioning:
- Navy SEAL Burpees engage multiple muscle groups simultaneously, including the legs, core, chest, shoulders, and triceps. This demanding exercise, incorporating a squat, push-up, plank, and jump, offers a multitude of benefits for individuals seeking to elevate their fitness regimen.
- Enhanced Muscular Endurance:
- Navy SEAL Burpees improve muscular endurance as you repeat the exercise over a set duration or number of repetitions. This helps you endure longer and more challenging workouts.
- Cardiovascular Conditioning:
- The combination of quick transitions and the explosive jump at the end of each repetition gets your heart rate up, improving your cardiovascular endurance and stamina over time.
- Calorie Burn:
- If you’re looking to shed pounds and burn calories, Navy SEAL Burpees are a great choice. Due to their high-intensity nature, they help you burn a significant number of calories, making them a valuable addition to weight loss programs.
- Strength Development:
- The resistance provided by your body weight during Navy SEAL Burpees helps build strength. Regularly incorporating this exercise into your routine can lead to increased muscle mass and improved overall strength.
- Power Development:
- Navy SEAL Burpees require upper body strength for the push-up and lower body strength for the explosive jump. Regularly incorporating them into your routine can lead to improved muscular power.
- Enhanced Agility and Coordination:
- The rapid transitions between the squat, push-up, and jump phases of Navy SEAL Burpees help improve your agility and coordination. These qualities are valuable in various sports and physical activities.
Navy SEAL Burpee: Muscles Worked:
- Quadriceps (Quadriceps Femoris)
- Hamstrings (Biceps Femoris, Semitendinosus, Semimembranosus)
- Gluteus Maximus (Glutes)
- Rectus Abdominis (Core)
- Obliques (Core)
- Transverse Abdominis (Core)
- Pectoralis Major (Chest)
- Triceps Brachii (Arms)
- Deltoids (Shoulders)
Incorporating Navy SEAL Burpees into your fitness routine can significantly enhance full-body conditioning, strength, endurance, and overall athletic performance.