Did we have SO MUCH FUN with our day one burpees?  I hope so 🙂

Over the next few days, we’re going to start dissecting the burpee and breaking it into pieces.  Today we focus on the SQUAT – we’re building LOWER strength.

SQUATS are a key part of the burpee as they help us transition from standing to the ground.   Let’s get our squat form down …

~ Stand with your feet slightly wider than hip width, toes turned out just slightly.

~ Bend your knees and press your booty back, keeping your chest lifted.

~ Ensure as your knees bend, they track towards your toes, but never past!  This helps to keep the work in the quads and booty, and not in the knees.

~ Go as low as you can, then press through your heels, squeeze your glutes and come back to standing.

SIDE NOTE on squats in burpees – I like standing wider than shoulder width when I do a burpee as I find it gives the most room for the upper body to reach down.  If your stance is too narrow, it makes it harder to reach the ground.  So my squats in the burpee are actually wider than my regular squats.  That’s totally ok 🙂


~ Squats

~ Basic burpee

Choose your level (CYL):

  • 8, 12 or 15 reps each
  • Complete 1-3 rounds

How did you do with your squats today?  Let us know in the comments below