Work out #2, 20 Dips 20 burpees

Today I'm posting a full body work out using two movements, Dips and burpees. This exercise is designed to build endurance, strength, definition, core, everything. The first movement I'm going to break down for you is called a burpee pushup. Start in a standing position with your knees hip width apart. Your going to then bend down leaving your feet on the floor and then place your hands slightly in front of your feet. You then shoot your legs back creating a pushup position. Make sure your body is completely straight. Do a single push up then bring your feet back to the first squat position, stand up and jump six inches straight into the air with your arms raised over head. You have completed a single burpee pushup.

The next exercise is a dip with knees to chest which I like to call a "Dip Crunch". For this exercise you will need a standing dip station. Start by placing your hands on the dip handles and hold yourself up with the arms almost straight leaving a slight bend in the elbow (legs should be off the ground). Next you are going to bend down at the elbow making a 90 degree  right angle with you arm. (Elbow should be in line with the shoulder.) Now, while you are doing the dip you are going to simultaneously bring your knees up into your chest. Once completed, you straighten your knees straight down while straightening your arms at the same time. Remember to never lock your elbows when straightening from the dip.

Now putting it all together. It may take a few times to get used to the coordination of the dip crunch but once you do, you are going to do 20 of them. Then, without resting, you do 20 burpees. You will be tired after your fist set so take a minute or two to catch your breathe. Make sure you heart rate doesn't fall to low before starting again except this time you are going to do 19 dip crunches and 19 burpees. Rest again then 18,17,16 etc. until you get all the way down to 1. The first portion from 20 to about 12 is going to be a killer so longer rest periods may be needed but try not to rest once you have started a new set. Once you get down to 10 the rest periods should definitely be shorter and keep getting shorter the lower in numbers you go. Your first time doing this work out will most likely tire you out. When you build up your endurance and have done this a few times you will be able to add other workouts to this exercise. If 20 is to much of a challenge to start out with, drop the set to 15 or 10. Once you have mastered those move the set to 20 and when 20 becomes to easy move up to 25.

 I've attached 2 videos each demonstrating Burpee pushups and Dip crunches