Workout Wednesday: Reverse Burpee with Handstands

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My time with my trainer is coming to a close and I can honestly say I'm a little sad about it. Next week is the photoshoot for my book and I've accomplished what I set out to do: gain strength and lean out. I feel stronger and healthier than I ever have, and I'm pretty sure I'm in the best shape of my life.

I'll do a full post on my experience with my trainer soon, but in the meantime I wanted to share this fun (arguably the wrong word) move I learned with him a few weeks ago: The reverse burpee with a handstand. These will really get your heart pumping and I love them because they build strength in the upper body, core and legs while challenging balance and endurance. Here's how to do it: 

Pin now, practice later - how to do reverse burpees with handstands

Wearing: APL sneakers, old leggings, hardtail tank, sadhana bra (similar) c/o

1. Start seated and roll back onto your back as you use lower core strength to do a reverse crunch. Try to lift your legs straight up to the sky rather than bringing your legs too far diagonal to the ground - this ensures you're using mostly core strength rather than the momentum of the swing as you do your reverse crunch. From here, lower down with control but with purpose to come into....

2. ...a pistol squat. Straighten your lifted leg as much as you can and push through the heel of the bent leg. Keep that leg engaged rather than just resting your weight in your knee joint and then press through the heel to straighten that bent leg. As you straighten your leg, put your hands on the ground and...

3. ...rise up into a handstand. Have a wall behind you for support. The second you get up there, get back down and repeat. Here's a video from instagram showing you how to do it faster: 

I didn't drink last night but lack of sleep had me riding the struggle bus this morning 😖 was able to turn it around during the workout. I worked on c&j and then did 4 rounds: 5 kipping pull ups, 5 DL at 115lbs, 10 reverse burpees, 10 wall ball w 12lbs ball. Followed that up with handstand walk practice which I'll share later, stretching snd some arm balances. Happy new year! 👊🏽 #Yogabycandace #ybcyogis #newmewithybc #instagood #workout #girlswholift #yoga #yogaeverydamnday || wearing @onzie bra, Michi pants from @carbon38 and @apl sneakers

A video posted by Candace (@yogabycandace) on Jan 1, 2016 at 10:07am PST

Let me know how it goes for you down in the comments below! 

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