Monthly Workouts
Exercise Demonstrations
Joint Mobility
- Good examples other than Scott Sonnon
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+ | ====== Burpees ====== | ||
+ | ===== Burpee standard ===== | ||
+ | * [[http://www.bodybuilding.com/fun/rossboxing2.htm | Ross Enamait explains how to execute burpees properly]] | ||
+ | |||
+ | ===== Burpee variations ===== | ||
+ | * [[http://www.artofmanliness.com/2010/01/27/the-burpee-the-one-exercise-to-rule-them-all/ | The Burpee: The One Exercise to Rule Them All]] by BRETT & KATE MCKAY on JANUARY 27, 2010 | ||
+ | * ** X can be 1 or 2 ** | ||
+ | * start in standing position, squat, | ||
+ | * thrust feet out to front leaning rest position (pushup position), | ||
+ | * do x pushups, | ||
+ | * return to squat, | ||
+ | * leap up, | ||
+ | * do x side straddle hops (jumping jacks), | ||
+ | * repeat. | ||
+ | === quad-hop burpees === | ||
+ | * It’s similar to a burpee with pushup, only you push up with all four limbs, both knees and elbows bent. | ||
+ | |||
+ | === Box Jump Burpees === | ||
+ | * It’s what it sounds like. Instead of jumping in the air at the end of the rep, you leap up onto a 24″ box (add height to increase the fun). | ||
+ | |||
+ | === Weighted Burpees === | ||
+ | * Perform burpees using dumbells. Instead of jumping at the end, complete a shoulder press. This also allows your pushups (which ideally are “chest and thighs touch floor” deep) to go deeper. | ||
+ | |||
+ | === Muscleup Burpees === | ||
+ | * It’s essentially a burpee pullup, only instead of a bar, you use rings… and instead of pulling your chin to your hands, you pull up all the way into a dip, and finish upright with your hands at your waist (search youtube for muscle ups to see what I mean). | ||
+ | |||
+ | === Walkout Burpee === | ||
+ | * [[http://www.shape.com/fitness/workouts/three-ways-ramp-your-burpees | Three Ways to Ramp Up Your Burpees]] | ||
+ | * Beginner: Walk out | ||
+ | * Start standing, bend your knees and bring your hands to the floor just in front of your feet. | ||
+ | * Walk your hands out into a plank position, | ||
+ | * walk yourself back to a low squat and stand up. | ||
+ | * Intermediate: Push-ups and Plyometrics | ||
+ | * Adding a push-up at the bottom of the move | ||
+ | * jump at the top increases the difficulty level and your heart rate. | ||
+ | * Advanced: Add weights | ||
+ | * Replacing the jump squat with a weighted overhead press adds an extra challenge to the arms and core. | ||
+ | * Use five- to 10-pound weight for the exercise. | ||
+ | * Place dumbbells by your feet. | ||
+ | * Squat down bringing hands in front of your feet, | ||
+ | * jump your legs into plank position. | ||
+ | * Do a push-up. | ||
+ | * Jump your feet forward to your hands returning to a deep squat position. | ||
+ | * Grab your weights and stand up while pressing weight overhead. | ||
+ | * Engage your abs to keep torso aligned. | ||
+ | * Bring the weights back down by your feet as you prepare to walk out again. | ||
+ | |||
+ | === Burpee with kicks & punches === | ||
+ | |||
+ | * after you jump up, throw in a few roundhouse kicks or a few left and right hooks. | ||
+ | |||
+ | === Burpee with knee raises === | ||
+ | * start standing position, | ||
+ | * full jump knee raise to chest, | ||
+ | * from standing down to floor | ||
+ | * press up | ||
+ | * squat | ||
+ | * stand up do knee raise to chest | ||
+ | |||
+ | === navy seal burpee === | ||
+ | * do push ups with knee raise after the push up alternate sides. | ||
+ | * Do this between the standard burpee while your in push up position. | ||
+ | * add a star jump [star jump= giant in air jumpin jack] to finish the burpee. | ||
+ | |||
+ | === “8-count pushup” === | ||
+ | |||
+ | 1: Standing position to squat. | ||
+ | 2. Kick feet back to the pushup position. | ||
+ | 3-6. Do 2 pushups. | ||
+ | 7. Return to the squat position. | ||
+ | 8. Stand. | ||
+ | |||
+ | * steps for the 8 count body builders | ||
+ | |||
+ | 1-Stand, feet together, arms at your side | ||
+ | 2-Drop to a squat, hands on the floor | ||
+ | 3-Kick your feet back (push-up position) | ||
+ | 4-Perform 1 pushup | ||
+ | 5-Kick your feet out and spread them as wide as possible | ||
+ | 6-Return to push-up position | ||
+ | 7-Return to squat position | ||
+ | 8- JUMP! | ||
+ | |||
+ | === Burpee with Spinal Rock === | ||
+ | * [[http://www.youtube.com/watch?v=k82nCd3fv8Q | Spinal Rock to Deck Squat to Burpee with Pushup]] | ||
+ | |||
+ | == Burpee with ab workout == | ||
+ | * more dimension to the abs is this: | ||
+ | * when you land from your jump, instead of going back down for your leg extension and push-up, roll onto your back and do a “heels to the heavens” crunch. | ||
+ | * Meaning, roll onto your back and thrust your heels up as high as you can, | ||
+ | * lifting your lower back off the ground until you are on your shoulders. | ||
+ | * You keep your arms flat on the ground to stabilize. | ||
+ | * This requires a lot of ab muscle to do repeatedly. | ||
+ | * After doing “heels to the heavens,” you roll back down onto your feet, | ||
+ | * stand up completely | ||
+ | * THEN go down into your thrust and push-up. | ||
+ | * Come back up, jump, roll onto your back, etc. | ||
+ | |||
+ | ===== Burpees with Dumbells ===== | ||
+ | * Go into the pushup position holding dumbells, | ||
+ | * do a pushup, | ||
+ | * do a renegade row with each arm (pull the dumbell to chestheight while rotating your torso as little as possibly.) | ||
+ | * stand, | ||
+ | * clean the dumbbells and press them. | ||
+ | * Repeat until you puke. | ||
+ | |||
+ | ===== High knees with floor touch ===== | ||
+ | * [[http://www.youtube.com/watch?v=89x6wizMn5M | Nick Holt Fitness Fat Burning Workout: High Knees & Wide Stance]] |