About Band Burpee Finisher Exercises

These 15 Band Burpee Exercises can be used as a finisher in 3 ways:

1. As a Pre-Exhaust Finisher Workout prior to a leg strength day
2. As a Traditional Fat Burning Metabolic Workout done at the end of a workout
3. As a Power Finisher Workout performed at the end of a workout

Training Recommendations

Program Design

For options 1 and 2, I suggest choosing 4 of the 15 variations shown and alternating through all 4 exercises 5 times performing 20 seconds of work with 10 seconds of rest for 12 total sets.

For option 3, perform one jump variation every 5 seconds for 5 continuous minutes.

Burpee Options
(see video for demonstration)

1. Jump
2. Quarter Jump
3. Mt Climber
4. Pushup Jump
5. T-Rotation
6. Tuck Jump
7. 1 Hand
8. Chest Press
9. Punch
10. Supine Quarter Jump
11. Weighted Press
12. Weighted Quarter Press
13. Drop Step Press
14. Around the Horn
15. Jump Press

Band Belt Setup Requirements

Red Small Band

Blue XXL Band