One exercise for EVERY MUSCLE #fullbodyworkout #calisthenics #burpees

Today, I'm going to teach you the ultimate burpee, the hardest burpee on the planet that I came up with from 20 years of doing calisthenics since I was 13, how I came up with this exercise. I'm going to break it down for you, the inspiration that got me to it, and I'm going to teach you how to do it. This burpee hits almost every single muscle group in your body. And why is it called the Balder Burpee? well because it is a burpee that i came up with having practiced calisthenics for over 20 years combining different movements into one compound movement that you can do fluidly and smoothly to target as many muscle groups as possible as quickly as possible this is the balder burpee and i'm gonna break it down for you step by step so you can learn it too let's go now let's break down the movement at its core basically it's a squat a jump a push-up actually it's more of a dive bomber push-up which i'll show you where i got the inspiration for all of these it's a pull through from the back to the front with your feet in front it's a toe touch for the core you come back into the squat and then you jump and reset so that's how you know you break it down step by step i'm going to show you guys and walk you through it and show you the exercises that inspired me to create this burpee. Now, first up, obviously body weight squats, right? One of your go-to calisthenics, leg building exercises. So this is your first one. For you to be able to do the boulder burpee, you need to be able to squat down and plant your hands. So you may have to come up onto your toes a little bit at the bottom there, because from here, you do a slide out right here like this. So that's the first part. Second thing is I love doing jumping squats and explosive squats. So there's a lot of jumping here from this position, and then you go right back into the next rep so you got your squat down plant your hands from here you're going to slide your feet out getting to that top push-up position you're going to push down there's your push-up now from here you're going to come back onto your elbows and then from here you're going to press up so it's essentially like one of these push-ups just a little modified because you actually want to be here come back press up get those shoulders really engaged from here you're gonna come back now this is where most people have a lot of trouble is the slide through right so you're gonna bring your whole body up it takes a lot of core strength get those hips up from here feet up reach in toe touch one rep plant your hands you're gonna bring those hips up you're gonna bring the feet back just like this from here all you do is squat jump and reset boom boom right back into it down boom just like that right there toe touch plant the hands and reset just like that this exercise this whole compound movement requires a lot of control of your body control of your movement and a lot of core strength and core control because a lot of those transitions require you to have that core strength to do it properly now which muscle groups does this exercise target i told you just about every muscle it's pretty damn close the only muscles we're not really engaging are going to be your back muscles because you need to have some kind of pulling motion and resistance. We're not doing much pulling here except for when you're kind of pulling your body from one position to transition to the other. So let's break down the balder burpee and show you which muscles are engaged at which point. So when you do your jump, obviously you're engaging your quads, right? You're engaging your legs. If you come up onto your toes a little bit, you're engaging your calves now. So from here, explosive squat, land, squat down, plant your hands right there's your squat we're getting really low engaging those legs from here it's going to be core and hips right you got to get your hips up core needs to be tight right here this right here you're going to feel it in your core now from here obviously push up we got shoulders chest and triceps and then we're going to come back onto the elbows right here you're going to feel this one in your shoulders and your triceps and your core this is pretty tough to just hold now from here press up you're gonna feel your shoulders on that and you're gonna feel your core now from there i'm gonna come back down we're gonna come through right here this is where most people struggle we're coming through bring those hips up bring those knees in oh slide all the way through so that's all core lower back full body control shoulders everything touch the toes basically one rep of a toe touch core exercise from here boom plant those hands now those hips and then that core is working again. shoulders to press down, get yourself up. Triceps are engaged here. Boom. Come back right into the next rep. Just like that. Now there's three main ways to do the Balder Burpee. Number one is slow and controlled, maximizing time under tension and really pushing those muscles to contract with control, right? Smooth transitions, nice, slow and control. Just like doing slower negative push-ups, eccentric push-ups, eccentric pull-ups, same concept. The whole movement becomes eccentric except for that squat jump. Variation two is to do it fast. Boom, boom, boom. Make it into a cardio full body exercise on top of all that muscle activation. And number three, do it weighted, which is probably the hardest way to do it. Throw a backpack on with some weight and see how many you can get. Now you guys know how to do the hardest burpee in the world one that engages more muscles than any other burpee that exists the balder burpee if you guys enjoyed this video smash that like smash that subscribe hit that bell so you get notifications whenever i release a new video i appreciate every single one of you leave a comment i will respond to each one of you let's go see you in the next one throw whatever you have i'll keep coming that old body will give out