What Are 8-Count Bodybuilders?

Eight-count bodybuilders were developed as a boot camp exercise using a combination of push-ups and burpees in one rapid motion. The United States military has been using this exercise for years by modifying the burpee. The burpee is an exercise drill using only body weight, which according to lore is named after Lt. Thomas Burpee, who fought in the Revolutionary War. Strength, cardiovascular and endurance training are the benefits from performing eight-count bodybuilders. Ten repetitions are generally recommended.

  1. Count No. 1

    • From a standing position, squat down and place your hands on the ground comfortably in front of you. The body should appear like a squatting position.

    Count No. 2

    • The legs are kicked out in a straight position. Most of the body weight is on the upper body, using the hands to stabilize the weight. This position is similar to the start of a push-up.

    Count No. 3

    • The body is lowered close to the ground, which is the down position of a push-up. This position works the chest, biceps and triceps, while stabilizing the body and tightening the abs.

    Count No. 4

    • The upper body is raised, similar to the top position of a push-up. The legs are still close together. Balance and strength help keep the body stabilized in this position.

    Count No. 5

    • Next is spreading the legs apart in an open position while remaining in the top position of a push-up. This is a scissor motion with the legs remaining straight. The focus on this motion is leg strength.

    Count No. 6

    • The upper body is still in the top push-up position. With the legs in the straight position, they are brought back together, meeting at the feet.

    Count No. 7

    • The legs are kicked under the body in a squat position with the hands remaining on the ground. This movement is the same position as count No. 1. There should be some stretching of the back and posterior chain, with a squeezing feeling in the leg muscles.

    Count No. 8

    • From the squatting position, jump up to a full stance with arms on each side. This completes the eight count body builders. The exercise should be repeated several times to failure, or try at least 10 repetitions.