The 100 Rep Bunny Burner Bodyweight Workout…how’s that for a workout name? 🙂
It’s been too long since I’ve shared a workout with you guys and today I have a fun Easter bunny themed workout where all of the movements incorporate hopping. This workout is awesome because in the 100 reps you get…
- Upper and lower body strength
- Core work
- Unilateral training
With NO EQUIPMENT required + little space required! This one is quick and intense and I know you’re going to love it if you love to jump and sweat. That said, if jumping isn’t your thing due to injury, workout preferences, pregnancy, etc…skip this one in favor of something more low-impact.
100 REP BUNNY BURNER BODYWEIGHT WORKOUT
You’ve got six movements all focused on hopping. I’m going to give brief descriptions of each movement here but keep scrolling for a video demo as well! I know that is much more effective for many of you.
LOW SQUAT HOPS
Start at the bottom of a squat with fingertips reaching straight down for the floor take small hops where feet leave the floor and land back in the bottom of you squat and tap the floor with fingertips. The idea is that you never explode all the way into full extension like you would in a jump squat. Stay low and feel the burn! Please keep the weight back in your heels, keep your chest lifted and core engaged! Really focus on tall posture here.
180 BURPEE BROAD HOPS
Do one broad jump (hop) forward. When feet land do a burpee in that spot. As you come up from your burpee, land in an athletic stance with knees soft, butt back, core engaged and chest up. Do a 180 jump so that you are facing the opposite direction. Do another broad jump back to where you started, do another burpee and keep repeating the back and forth. Each broad jump + burpee = one rep so you’ll go back and forth 5 times.
SINGLE LEG TOUCH + HOPS
Stand on one leg and hinge at the waist to touch the floor in front of you with the fingertips. It’s like a bodyweight single leg deadlift so try to keep hips square and back flat. As you come up drive the knee into the chest and hop up, almost like you’re taking a big skip. Land with a soft knee and repeat. 10 reps each side.
PLANK BUNNY HOPS
You’re going to love this one. 🙂 Start in a plank position with feet together and hands stacked under the shoulders. Keep your feet together and hop them up and to the right, back to plank and then up and to the left. Maintain a strong straight body plank position and keep you gaze between your hands the whole time you are doing your hops. Each hop up is a rep so it’s right 1, left 2, right 3, left 4…as opposed to right, left 1. Make sense?
LATERAL HOP OVERS
Set up something for yourself to hop over, whether it’s a water bottle, a broomstick, a ball, a box…whatever! You have two options here, you can either hop up and over with both feet together (hardest option) or go right, left/left, right with feet split as you go up and over. The lower your target, the easier it will be to jump over with both feet together.
PUSH UPS + HAND HOPS
Start in a push up position on knees or toes. You have two options for the hands here. The hardest option is to do a push up and as you push off the ground explode up and hop the hands from the ground. Be sure to land with soft elbows. The second option is to do a push up and as you come up, tap a hand to opposite shoulder. On the next rep, tap the other shoulder.
100 REP BUNNY BURNER BODYWEIGHT WORKOUT VIDEO
Here is a video demonstrating all of the movements in the workout!
Now that I am back in a normal schedule of teaching strength, I’ll be back to sharing more of these workouts with you. Yay! I know y’all love and use these.
As always, let me know if you try the workout. I always appreciate your feedback!
Jumping…love it or leave it?