We're interested... now what?
Step 1 - Fill out the Google Form (on the left) on our Home Page
Step 2 - Decide on the LEVEL that's most appropriate for you and your students/co-workers/teammates (and NOW individual families). Shout out your acceptance over Social Media (if possible). Don't forget to TAG us (linked icons above).
Level 1- Classic (Video tutorials shown below)
Level 2 - Intermediate (Video tutorials shown below)
Level 3 - All-Star (Video tutorials shown below)
*** If you are unable to do any of the activities for any reason, please do NOT hesitate to modify, change, or alter as you see fit. If you need more time... please take it. We simply want everyone to share how important it is to be physically active.
Step 3 - Complete the activities for your LEVEL within ONE WEEK (let us know if you need longer). We love receiving pics/vids of people completing the challenge. If you are able to, please send us some!
Step 4 - Once complete, fill out the 2nd Google form on our Home Page (on the right). This will allow you to receive a CERTIFICATE to your email, and you will also be able to challenge OUR CLASS to an activity/movement/exercise of YOUR choosing! You should then appear on our "We've Been Burped!" page within a couple of days!
Step 5 - Congratulations.... you have become HONORARY BURPERS! We rely on YOU to help our challenge succeed. You can now BURP as many others as you like.... WHENEVER you like! Shout out your completion all over Social Media and be sure those that you "BURP" know our website so they can complete the challenge as well!
Step 6 - Continue to follow us, and remember that your physical activity should NOT end after this week. Be sure to monitor your physical activity, and set goals to increase your movement time and decrease sitting time.
Step 1 - Fill out the Google Form (on the left) on our Home Page
Step 2 - Decide on the LEVEL that's most appropriate for you and your students/co-workers/teammates (and NOW individual families). Shout out your acceptance over Social Media (if possible). Don't forget to TAG us (linked icons above).
Level 1- Classic (Video tutorials shown below)
- 50 Burpees
- 30 minutes Cardio (possible options running, jump rope, dancing, jumping jacks, scissor jumps, etc.)
- 2 Upper Body exercises (choice of 30 push-ups, 30 tricep dips, 3 minutes "up-down" planks)
- 2 Lower Body exercises (choice of 100 squats, 100 lunges, 100 calf raises, 3 minutes wall sits)
- 2 Core exercises (choice of 50 crunches, 3min planks, 50 Russian twists, 30 plank jacks, 3min Superman-Banana)
- YOUR CHOICE CHALLENGE (Your choice of an activity to challenge US with!)
Level 2 - Intermediate (Video tutorials shown below)
- 100 Burpees
- 45 minutes Cardio (possible options running, jump rope, dancing, jumping jacks, scissor jumps, etc.)
- 2 Upper Body exercises (choice of 45 push-ups, 45 tricep dips, 6 minutes "up-down" planks)
- 2 Lower Body exercises (choice of 200 squats, 200 lunges, 200 calf raises, 6 minutes wall sits)
- 2 Core exercises (choice of 100 crunches, 6 minutes planks, 100 Russian twists, 45 plank jacks, 6 minutes Superman-Banana)
- YOUR CHOICE CHALLENGE (Your choice of an activity to challenge US with!)
Level 3 - All-Star (Video tutorials shown below)
- 150 Burpees
- 60 minutes Cardio (possible options running, jump rope, dancing, jumping jacks, scissor jumps, etc.)
- 2 Upper Body exercises (choice of 60 push-ups, 60 tricep dips, 9 minutes "up-down" planks)
- 2 Lower Body exercises (choice of 300 squats, 300 lunges, 300 calf raises, 9 minutes wall sits)
- 2 Core exercises (choice of 150 crunches, 9 minutes planks, 150 Russian twists, 60 plank jacks, 9 minutes Superman-Banana)
- YOUR CHOICE CHALLENGE (Your choice of an activity to challenge US with!)
*** If you are unable to do any of the activities for any reason, please do NOT hesitate to modify, change, or alter as you see fit. If you need more time... please take it. We simply want everyone to share how important it is to be physically active.
Step 3 - Complete the activities for your LEVEL within ONE WEEK (let us know if you need longer). We love receiving pics/vids of people completing the challenge. If you are able to, please send us some!
Step 4 - Once complete, fill out the 2nd Google form on our Home Page (on the right). This will allow you to receive a CERTIFICATE to your email, and you will also be able to challenge OUR CLASS to an activity/movement/exercise of YOUR choosing! You should then appear on our "We've Been Burped!" page within a couple of days!
Step 5 - Congratulations.... you have become HONORARY BURPERS! We rely on YOU to help our challenge succeed. You can now BURP as many others as you like.... WHENEVER you like! Shout out your completion all over Social Media and be sure those that you "BURP" know our website so they can complete the challenge as well!
Step 6 - Continue to follow us, and remember that your physical activity should NOT end after this week. Be sure to monitor your physical activity, and set goals to increase your movement time and decrease sitting time.