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Kipp Up Burpee Workout
Fitness | August 05, 2014
If you’ve been looking for a new fun exercise or a real challenge, then this workout is definitely for you. I’m not a person that would ever try to discourage anyone from a workout, but I do have to warn you that this is not something for beginners. This is a serious challenge for those who are already in shape and athletic.
I had been trying to learn the kipp up for almost 4 years. It all started in my Capoeira classes where I became obsessed by the skill of jumping on to your feet from laying down on your back. I can’t even count all the falls and bruises I had to encounter only to eventually give up take a break for couple years. It wasn’t up until I got the opportunity to work with Jillian Michaels. The weirdest thing is that I haven’t even tried his exercise for at least 2 years, and yet I was able to do it right away and for the very first time. It had nothing to do with practice. It was just the way she explained it to me. It was like having a piffany. I tried my best to share what she taught me, in the video, and I’m hoping that it’s going to help you to understand the move and that you’ll be able to execute it without any pitfalls.
Just remember that it has nothing to do with pushing with your hands against the ground. It has everything to do with shooting your legs as high up as possible and then arching your back and bringing your feet as close under your butt as you can. It’s called using your core – the muscles in your midsection, hips and thighs. The hands just give you a sense of security I guess and it helps to imagine that you are using the strength of your entire body, arms included to propel your body with all the power you have. I suggest to try it on a proper gymnastic mat and if you’re not confident, then try to find one of those gyms where they teach gymnastics or free running. What can also help is to practice the low and high bridge as I show in the video. I have a great Bridge Workout that will also help boost your energy.
If you are already a kipp up master, then you have to include the Kipp Up Burpee Workout into your training. You’ll need an exercise mat and a jump rope. This is the ultimate high intensity cardio, and a fat burning workout you can do in 10 minutes and be completely wiped out.
Workout Breakdown:
10 Kipp Up Burpees
30 seconds of Double Unders with Jump Rope (swing the jump rope under your feet twice before your feet touch the ground)
Complete as many rounds as you can during 10 minutes.
Let me know if you like this exercise and if not, I will do a different workout for you to try next time 🙂
Best,
Z.
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Bodyweight only | Exercise Ball | Hand Weights | Jump Ropes | Kettlebells | Pull Up Bar | Resistance Bands | Sliding Discs
Private Member |
Great !! I am gonna try this one !!
Private Member |
Always wanted to do that myself! Thanks for sharing! Watching it i would have thought and tried the same as you. Something to strive for/look forward to trying here in a few months when i am not hindered by the whole being pregnant thing. You are so good at those low squats and pistols i think my problem would not being able to use my hips to generate the power but just getting up from that low of a position. Always got me a bit on the flying burpees. Time and practice will tell i guess…but right now it is COMPLETELY out of the question for this body!
Private Member |
Omg i think I may do some serious damage trying this one lol, looks killer though. I’m going to try it along with the 5min kb workout. Total of 15 min of hell haha. U rock girl.
Private Member |
OH MY GOD, love this challenge. Need to master this exercise. Thanx for the motivation and always awesome new tips and tricks. Hope you will support myworkoutchannel.com – best workout videos online, which we are about to launch very soon. You are among the trainers selected on the channel of course. We want to help people find the right workout, to their interest and fitness level. Easier then ever before to find a matching workout, rather then spending hours on Youtube in search for the right one. We are very exited to launch, but are working on some technical things at the moment. Thank you, Camilla – Founder of myworkoutchannel.com
Private Member |
Might put a few screws in the deck to lower the squeaking. This looks like a great workout!
Private Member |
Wow Z. Pretty impressive. I would love to get a hold of some piffany though. What is it and where can I get it?
Private Member |
lol I think what she meant was *epiphany*. 🙂
Private Member |
Haha. Luckily for her, English isn’t her native tongue, so we have to let it slide on that one. 😉
Private Member |
Ha ha! You guys! Maybe it’s Pithy Annie! Her old Aunt who does these kippered Burpees all the time! 🙂
Private Member |
Yeah, I think her grammar mistakes are cute anyways since she’s foreign.
Haha Chris! That’s too funny.
Private Member |
Epiphany….you are too cute…Love you Zuzka
Private Member |
I’m scared to try this. I already injured myself trying to do a handstand – seems I will never be able to master it. Maybe the universe is telling me not to try by giving me injuries. 🙁
Private Member |
Damn..I finally master pistol squats and now you throw these out there. I so want to do them! But definitely not with a sunburned back and without some extra padding. I’m afraid of this!
Private Member |
Totally gnarly by the way..