You made it to Day 15! Finish off strong with your final two burpees and show us on social media!

Watch each video carefully, follow our instructions below, and post yourself crushing these burpees with the hashtag #OxygenBadassBurpees for your chance to win.

Beginners can do one to two sets of five to 10 reps each. More advanced participants can shoot for three sets of 15, 20 or more reps. You also can blend them into your existing exercise program, circuit, metcon or Workout of the Day.

Burpee Pull-Up (; 0:23)

Burpee Pull-Up 

1. Find an overhead target such as a pull-up bar that is about 6 to 8 inches above your fingertips when you extend your arms overhead. Center yourself underneath the bar and stand with your feet hip-width apart, arms at your sides.

2. Crouch and place your hands on the floor, then hop your feet behind you so you’re in plank — head, hips and heels aligned, spine and head neutral.

3. Bend your elbows to do a push-up, lowering until your chest touches or nearly touches down.

4. Jump your feet back underneath you and explode upward, reaching your arms overhead and grabbing the bar about shoulder-width apart.

5. Drive your elbows down and back to pull your chest up to the bar. Lower slowly to the start and drop off the bar to the floor.

6. Go right into your next rep.

Burpee Broad Jump (; 0:29)

Burpee Broad Jump

1. Stand with your feet about shoulder-width apart, arms at your sides.

2. Crouch and place your hands on the floor, then hop your feet behind you so you’re in plank — head, hips and heels aligned, spine and head neutral.

3. Bend your elbows to do a push-up, lowering until your chest touches or nearly touches down.

4. Extend your arms into plank, then jump your feet back underneath you.

5. Come to standing and then leap forward as far as you can, swinging your arms to help you cover more distance.

6. Land softly and repeat.

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We can’t lie. Today’s burpees are brutal. You only have two days left, though! Show us your grit and determination on social media.

Watch each video carefully, follow our instructions below, and post yourself crushing these burpees with the hashtag #OxygenBadassBurpees for your chance to win.

Beginners can do one to two sets of five to 10 reps each. More advanced participants can shoot for three sets of 15, 20 or more reps. You also can blend them into your existing exercise program, circuit, metcon or Workout of the Day.

One-Arm Push-Up Burpee (; 0:21)

One-Arm Push-Up Burpee

1. Stand with your feet about shoulder-width apart, arms at your sides.

2. Crouch and place your hands on the floor, then hop your feet behind you so you’re in plank — head, hips and heels aligned, spine and head neutral.

3. Jump your feet wide apart for stability, place one hand behind your back, then bend your elbow to lower your upper body down toward the floor as far as you can.

4. Extend to the start, replace your hand, then jump your feet underneath you.

5. Leap into the air and reach your arms overhead.

Duck-Walk Burpee (; 0:25)

Duck-Walk Burpee

1. Stand with your feet about shoulder-width apart, arms at your sides.

2. Crouch and place your hands on the floor, then hop your feet behind you so you’re in plank — head, hips and heels aligned, spine and head neutral.

3. Bend your elbows to do a push-up, lowering until your chest touches or nearly touches down.

4. Extend your arms back to plank, then jump your feet wide underneath you, outside your hands if possible, then stay in a low squat as you sit up tall with your upper body.

5. Staying low, take four steps forward, wide and waddling, like a duck.

6. Extend your legs to stand and jump into the air, then drop right into the next rep.

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We’re on the home stretch, and we aren’t taking it easy on you. Show up, do your best, and tag us on social media!

Watch each video carefully, follow our instructions below, and post yourself crushing these burpees with the hashtag #OxygenBadassBurpees for your chance to win.

Beginners can do one to two sets of five to 10 reps each. More advanced participants can shoot for three sets of 15, 20 or more reps. You also can blend them into your existing exercise program, circuit, metcon or Workout of the Day.

Decline Burpee (; 0:23)

Decline Burpee

1. Stand with your back to a plyometric box (or a bench) that is knee height or lower.

2. Crouch and place your hands on the floor, then hop your feet behind you and on top of the box.

3. Keep your core tight and your hips aligned with your head and heels as you bend your arms and do a decline push-up.

4. Extend your arms, jump your feet back to the floor underneath you, then leap into the air, reaching your arms overhead.

360 Burpee (; 0:29)

360 Burpee

1. Stand with your feet about shoulder-width apart, arms at your sides.

2. Crouch and place your hands on the floor, then hop your feet behind you so you’re in plank — head, hips and heels aligned, spine and head neutral.

3. Bend your elbows to do a push-up, lowering until your chest touches or nearly touches down.

4. Jump your feet back underneath you, and as you extend your legs, spin in the air all the way around 360 degrees so you land facing the same direction. Go right into your next burpee.

Tip: Alternate directions with each leap to prevent dizziness!

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Hope you’re ready to jump into today’s challenge – and remember to tag us on social media!

Watch each video carefully, follow our instructions below, and post yourself crushing these burpees with the hashtag #OxygenBadassBurpees for your chance to win.

Beginners can do one to two sets of five to 10 reps each. More advanced participants can shoot for three sets of 15, 20 or more reps. You also can blend them into your existing exercise program, circuit, metcon or Workout of the Day.

Lateral Burpee Box Jump-Over (; 0:20)

Lateral Burpee Box Jump-Over

1. Stand to the side of a plyometric box that is knee height or below, feet shoulder-width apart, arms at your sides.

2. Crouch and place your hands on the floor, then hop your feet behind you so you’re in plank next to the box — head, hips and heels aligned, spine and head neutral.

3. Bend your elbows to do a push-up, lowering until your chest touches or nearly touches down, then press back up to plank.

4. Extend your legs, and as you come to standing, leap laterally onto the box, landing lightly with soft knees, then continuing over to jump off on the other side.

5. Go immediately into your next repetition on the other side of the box. 

Burpee Side-to-Side Tuck Jump (; 0:24)

Burpee Side-to-Side Tuck Jump

1. Stand with your feet about shoulder-width apart, arms at your sides.

2. Crouch and place your hands on the floor, then hop your feet behind you so you’re in plank — head, hips and heels aligned, spine and head neutral.

3. Bend your elbows to do a push-up, lowering until your chest touches or nearly touches down.

4. Extend your arms so you’re in plank, then hop your feet underneath you and to the left side, then back to plank. Then hop your feet underneath you and to the right side, then back to plank.

5. Jump your feet back underneath you, then extend your legs and hips explosively, and as you jump into the air, lift and tuck your knees up in front of you, trying to touch your hands at hip height. Extend your legs quickly to land. 

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Today’s burpees aren’t for the faint of heart, but you’ve made it this far. Show us what you’re made of on social media!

Watch each video carefully, follow our instructions below, and post yourself crushing these burpees with the hashtag #OxygenBadassBurpees for your chance to win.

Beginners can do one to two sets of five to 10 reps each. More advanced participants can shoot for three sets of 15, 20 or more reps. You also can blend them into your existing exercise program, circuit, metcon or Workout of the Day.

Donkey-Kick Burpee (; 0:18)

Donkey-Kick Burpee

1. Stand with your feet hip-width apart, arms at your sides.

2. Crouch and place your hands on the floor, then hop your feet behind you so you’re in plank — head, hips and heels aligned, spine and head neutral.

3. Do a push-up, then jump your feet in halfway back toward your hands.

4. Balance on your hands as you kick both feet up into the air like a donkey kicking behind him.

When your feet land, stand up and leap into the air, reaching your arms overhead.

Sandbag Squat-Clean Burpee (; 0:36)

Sandbag Squat-Clean Burpee  

1. Stand behind a sandbag with your feet hip-width apart, arms at your sides. Make sure the sandbag handles are pulled toward you or are easily reachable.

2. Crouch and place your hands on the far side of the sandbag and jump your feet back into plank.

3. Jump your feet back underneath you and grab a sandbag handle in each hand.

4. As you stand, pull the sandbag up in front of you and use momentum and the handles to flip it over so it’s resting on your shoulders and upper chest, and lift your elbows to shoulder height.

5. Hold the sandbag in this front rack position as you drop your hips and lower into a squat, chest lifted. Extend your legs to return to the start.

6. Flip the sandbag back off your arms and release the handles to drop it to the floor.  

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Up your resistance and feel the different when you tackle today’s burpees. Tag us on social media!

Watch each video carefully, follow our instructions below, and post yourself crushing these burpees with the hashtag #OxygenBadassBurpees for your chance to win.

Beginners can do one to two sets of five to 10 reps each. More advanced participants can shoot for three sets of 15, 20 or more reps. You also can blend them into your existing exercise program, circuit, metcon or Workout of the Day.

Medicine Ball Burpee (; 0:36)

Medicine-Ball Burpee

1. Hold a medicine ball in front of you with both hands, arms extended.

2. Crouch and place the ball on the floor, centering your hands on top.

3. Jump your legs behind you into plank and do your push-up on top of the ball, keeping your elbows close to your sides and touching your chest to the ball at the bottom.

4. Jump your feet back underneath you, grab the ball with both hands and jump into the air, reaching it overhead. Land softly and repeat.

Manmaker Burpee (; 0:48)

Manmaker Burpee

1. Hold a set of dumbbells at your sides, then crouch and place them parallel to one another on the floor.

2. With your hands on the dumbbells, jump your feet back into plank and do a push-up. Extend back to plank.

3. Hold at the top of plank and perform a one-arm row on each side, hips square.

4. Do another push-up, then hop your feet underneath you outside the dumbbells.

5. As you stand, clean the dumbbells off the floor by pulling them along the front of your body in an upward rowing motion, then do a shrug and flip your elbows underneath to catch them lightly on your shoulders.

6. Hold them here as you squat down as low as you can, then drive up explosively, using that momentum to help you press the weights overhead to complete one rep.

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Today is all about adding extra elements to an already-challenging exercise – just for fun! Show us your stuff on social media.

Watch each video carefully, follow our instructions below, and post yourself crushing these burpees with the hashtag #OxygenBadassBurpees for your chance to win.

Beginners can do one to two sets of five to 10 reps each. More advanced participants can shoot for three sets of 15, 20 or more reps. You also can blend them into your existing exercise program, circuit, metcon or Workout of the Day.

Burpee to Target (; 0:23)

Burpee to Target

1. Find an overhead target such as a pull-up bar that is about 6 to 8 inches above your fingertips when you extend your arms overhead.

2. Center yourself underneath the pull-up bar and stand with your feet hip-width apart, arms at your sides.

3. Crouch and place your hands on the floor, then hop your feet behind you so you’re in plank — head, hips and heels aligned, spine and head neutral. You should be perpendicular to the barbell.

4. Bend your elbows to do a push-up, lowering until your chest touches or nearly touches down.

5. Jump your feet back underneath you and explode upward, reaching your arms overhead and touching both hands lightly to the bar. Land softly and repeat.

When in your push-up, align your shoulders with the legs of the pull-up rig. That way the bar will be directly overhead when you go to jump.

Plank Up/Down Burpee (; 0:21)

Plank Up/Down Burpee 

1. Stand with your feet hip-width apart, arms at your sides.

2. Crouch and place your hands on the floor, then hop your feet behind you so you’re in plank — head, hips and heels aligned, spine and head neutral.

3. Hold plank as you drop down one arm at a time your hands onto your elbows, then back up one arm at a time from elbows to hands.

4. Jump your feet underneath you and leap into the air.

5. Continue, alternating lead arms with each rep.

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Let’s kick it up a notch. Move and twist your body with these challenging burpee variations. As always, be sure to show us on social media!

Watch each video carefully, follow our instructions below, and post yourself crushing these burpees with the hashtag #OxygenBadassBurpees for your chance to win.

Beginners can do one to two sets of five to 10 reps each. More advanced participants can shoot for three sets of 15, 20 or more reps. You also can blend them into your existing exercise program, circuit, metcon or Workout of the Day.

Burpee Over Barbell

You can do either the bar-facing or lateral version of this move — or both if you dare! 

Barbell Lateral Burpee (; 0:24)

Barbell Lateral Burpee

1. Stand next to a loaded barbell with your feet hip-width apart, arms at your sides.

2. Crouch and place your hands on the floor, then hop your feet behind you so you’re in plank — head, hips and heels aligned, spine and head neutral. You should be parallel to the barbell.

3. Bend your elbows to do a push-up, lowering until your chest touches or nearly touches down.

4. Hop your feet underneath you, then leap laterally over the bar to the other side and drop right down into your next rep.

Tip: You do not have to stand all the way up before you jump; stay low and quick to power through your reps like a ninja.

Barbell Bar-Facing Burpee (; 0:24)

Barbell Bar-Facing Burpee

1. Stand facing a loaded barbell with your feet hip-width apart, arms at your sides.

2. Crouch and place your hands on the floor, then hop your feet behind you so you’re in plank — head, hips and heels aligned, spine and head neutral. You should be perpendicular to the barbell.

3. Bend your elbows to do a push-up, lowering until your chest touches or nearly touches down.

4. Hop your feet back underneath you, trying to get them as close to your hands as possible, then jump forward over the bar to the other side. Turn around and repeat in the other direction.

Tip: Feeling badass? Turn 180 degrees midair so you land facing the bar and drop right down into your next burpee.

Kick-Through Burpee (; 0:28)

Kick-Through Burpee

1. Stand with your feet hip-width apart, arms at your sides.

2. Crouch and place your hands on the floor, then hop your feet behind you so you’re in plank — head, hips and heels aligned, spine and head neutral.

3. Bend your elbows to do a push-up, lowering until your chest touches or nearly touches down, then press back up to plank.

4. From plank, lift your left arm and twist your body to the left side as you kick your right foot through, pivoting on your left foot. Replace your right foot and lift your right hand, turn to the right and kick your left leg through.

5. Return to plank, do another push-up, then jump your feet underneath you and leap into the air to complete one rep. Repeat, alternating sides. 

Didn’t get a chance to sign up for the challenge? Join in the fun here.

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Call on your inner strength and balance for today’s set of burpees. Show us what you’ve got on social media!

Watch each video carefully, follow our instructions below, and post yourself crushing these burpees with the hashtag #OxygenBadassBurpees for your chance to win.

Beginners can do one to two sets of five to 10 reps each. More advanced participants can shoot for three sets of 15, 20 or more reps. You also can blend them into your existing exercise program, circuit, metcon or Workout of the Day.

Rollback Burpee (; 0:27)

Rollback Burpee

1. Stand with your feet hip-width apart, arms at your sides.

2. Squat down, then sit on the floor and put your hands behind you on either side of your hips.

3. Roll backward onto your upper back and shoulders, then lift your legs and hips off the flood while pressing down into your arms for stability.

4. Lower your hips and legs, then use that momentum to help you roll back into a crouch so you can place your hands on the floor in front of you.

5. Jump your feet behind you into plank, then do a push-up.

6. Jump your feet underneath you and explode into the air, reaching your arms overhead. Land softly and repeat.

Tip: This move should be done as smoothly and seamlessly as possible.

One-Footed Burpee (; 0:27)

One-Footed Burpee

1. Stand on one foot with the other foot lifted, knee bent.

2. Crouch and place your hands on the floor, then hop your working foot back into plank, keeping your other leg raised.

3. Do a push-up, then hop your foot back underneath you.

4. Leap into the air on one leg and lift your non-working knee to the front.

Do all reps on one side, then switch.

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Today, we are seriously leveling up our burpees. You can do this. Give it your all and show us on social media.

Watch each video carefully, follow our instructions below, and post yourself crushing these burpees with the hashtag #OxygenBadassBurpees for your chance to win.

Beginners can do one to two sets of five to 10 reps each. More advanced participants can shoot for three sets of 15, 20 or more reps. You also can blend them into your existing exercise program, circuit, metcon or Workout of the Day.

If you do not have access to a barbell, use free weights (or objects that serve as weights) to complete the first burpee requirement.

Deadlift Burpee (; 0:30)

Deadlift Burpee

1. Load a barbell with a light to moderate weight and hold it in front of your legs with a shoulder-width overhand grip.

2. Push your hips back and bend your knees while keeping your weight in your heels to lower the bar straight toward the floor.

3. When it touches down, hop your feet behind you into plank, keeping your hands on the bar and bracing your core to keep you steady.

4. Hop your feet back underneath you, assume your deadlift stance (feet hip-width apart, shoulders over the bar, hips higher than your knees), then stand all the way up, pulling the bar straight up along the front of your body.

Lateral Plank-Walk Burpee (; 0:31)

Lateral Plank-Walk Burpee

 1. Stand with your feet about shoulder-width apart, arms at your sides.

2. Crouch and place your hands on the floor, then hop your feet behind you so you’re in plank — head, hips and heels aligned, spine and head neutral.

3. Bend your elbows to do a push-up, lowering until your chest touches or nearly touches down.

4. Stay in the top of your push-up/plank, brace your core, then move laterally by stepping your hands and feet in unison several steps to one side.

5. Do another push-up, then extend your arms to return to plank and hop your feet back underneath you.

6. Extend your legs and hips explosively, jumping into the air and reaching your hands over your head. Land softly and repeat right away.

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