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Greg Jackson’s MMA Advanced Burpee Workout

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When it comes to getting ripped, some of the best exercises you can do are the ones that recruit as much muscle fiber as possible. To do that, we need to look at full-body exercises – and World Famous MMA Coach Greg Jackson has got a great burpee routine for helping you shred up that waist that’ll sculpt that lean physique.

This routine is great for:

  • Raising Heart Rate – Keep you in that fat burning zone
  • Burning More Calories – More demanding, and increases metabolism
  • Improving strength – Multiple compound movements
  • Increasing Flexibility – Stretches out the muscles

Here’s what you need to know:

What muscles do these Burpees work?

Greg Jackson’s burpees are great for working the majority of the muscles in your body. With several different movements, this exercise helps work your:

  • Core
  • Quads
  • Hamstrings
  • Glutes
  • Chest
  • Shoulders
  • Triceps
  • Back
  • And more

It’s one of the best body weight exercises you can perform when looking to burn off fat.

Important Note:

Before starting this exercise, first ensure that you are not currently suffering from any upper body/wrist injuries as these will be crucial to the workout. Greg recommends waiting until you are fully recovered before attempting this exercise.

How to Perform Greg Jackon’s Advanced Burpee Workout:

Greg’s burpee exercise has five main movements, all of which involve different muscle groups.

Start in a standing position and perform the following movements:

  • Crouch down placing your hands out flat on the floor in front of you
  • Kick your legs out behind you into a push-up position
  • Let your hips sink towards the floor, and stretch out your lower body
  • Bring your hips back up and perform a push-up
  • Kick your legs back into the squatting position
  • Perform a squat jump
  • Land back into the original crouched position
  • Repeat

Here it is broken down:

Crouch Down:

Greg Jackson

Kick Your Legs Out Behind You:


Sink into a Stretch:

advanced burpee workout

Rise Back Up and Perform a Push-Up:


Kick back into the starting position:


And Squat Jump into the air:


Fat Burning MMA Advanced Burpee Workout Conclusion

Overall if you’re looking for a solid burpee workout you can perform and home that will help bring out that ripped and ready physique, we strongly recommend Greg’s Jackon’s MMA Burpee Workout.

Working the majority of them muscles in your body, it burns far more calories than most exercises and raises your heart rate to get you to into that optimum ‘fat burning zone’.

Want to burn even more fat?

For the best tips to get shredded and more great fat burning workouts, make sure you stop by the Instant Knockout blog for all your clean, lean needs.

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