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‘Fit For Christmas’ Office Challenge

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How Many Burpees Can You Do In 1 Minute?

Here Is Our ‘Fit For Christmas’ Office Challenge.

We all know what a Burpee is these days. Yes, that’s right, it’s that funny exercise with a funny name, yet it requires some serious fitness to achieve lots of repetitions. It is an all round whole body exercise that requires good upper body and lower body strength, core stability, control and cardiovascular fitness. If we’re doing exercise street talk, the bad boy Burpee is the meanest gangster in town, which is why we are using this exercise to challenge you and your team in your office.


This is bit of pre Christmas fun. Our aim is to keep you #Fitforchristmas  

Click here to download the rules.

Click here to download your office results table.

 Here are some technique tips. We don’t want you injured!


The Burpee is the ultimate full body exercise. There’s a reason why football teams, CrossFit practitioners, and elite military forces use the Burpee in their workouts. Just one simple movement tests both your strength and aerobic capacities.

Strength. The Burpee is a full body, strength training exercise. With each repetition, you’ll work your chest, arms, front deltoids, thighs, hamstrings, and abs.

Here’s how to do them:

– Bend at your knees and place your hands directly below your shoulders

– Pushing down into the floor with your arms, activate your lower abdominals and drive your legs backwards to almost full extension. It’s important to be strong through your upper body.

– The second phase is in reverse order. Bring your legs in towards the chest and stand

– The advanced version is to incorporate a jump at the end of each Burpee, making sure you bend your knees when you land.

– Keep the movement fluid and DO NOT continue if you feel you are not supporting  your upper body properly.


And finally I’ve got round to finding out why the Burpee is called the Burpee:

The exercise was named in the 1930s for American physiologist, Royal H. Burpee, who developed the burpee test. He earned a PhD in applied physiology from Columbia University in 1940 and created the “burpee” exercise as part of his PhD thesis as a quick and simple way to assess fitness. The exercise was popularized when the United States Armed Services adopted it as a way to assess the fitness level of recruits when the US entered WWII. Consisting of a series of the exercises performed in rapid succession, the test was meant to be a quick measure of agility, coordination and strength.

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