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I am a personal trainer originally from Chicago. I have been living in sunny Florida for about 11 years now. Here is where I found my career. The best part of my job is seeing someone grow in confidence, pride and strength. I am truly blessed to have my job. I hope I can help influence others to gain a happier, healthier life through this blog. I hope everyone enjoys!!

Friday, October 14, 2011

Exercise: Burpee Bonanza

So Burpees are wonderful exercises to build strength, stamina and improve your cardiovascular system. Your heart will be pumpin' with these guys! It uses all of your major muscle groups. There are two ways you can do this workout. First option: Interval train, you will do 10 different types of burpees for 50 seconds each with 10 seconds rest. You will do 20 rounds, that means you will do each burpee set twice. If this workout doesn't get you sweating I have no idea what will!! However if you are really a bad ass you can try option two: Time challenge, you will do each burpee set 10 each and then repeat, again doing each burpee set twice (meaning 200 bodacious burpees total) as fast as you can with good form. This is a workout that is not for beginners or if your body doesn't feel 100% ready to go. Be cautious and smart!
Use http://www.beach-fitness.com/tabata/ as your timer for the interval option.
Below are the burpees, please see the video for a full explanation, I wrote a small description after each one. Each one is different but is derived from a typical burpee.
A typical burpee is as follows: start standing tall, abs tight, squat low to the floor and place hands flat on floor under shoulders, with tight abs jump or step back into a plank, do one pushup either on your toes or coming down to the knees, jump or step the legs back in, stand up and add a jump if you like.


Froggie Burpee
after a typical burpee, stay low and do a frog hop forward and one back

Single Leg Burpee, alternating
do a typical burpee only on one leg, alternate each leg, do a hop after each one

Scorpion Burpee, alternating
again do a typical burpee on one leg, as you are in the plank rotate the elevated leg over your body then under the body, no pushup (unless you want!), come back up and jump

Pull Up Burpee
after your typical burpee, jump up and do one pull up (to get equipment see to the right and scroll through)

Side Burpee with Knee Tuck, alternating
instead of jumping back, jump to the side, do one pushup then pull the top knee in towards your chest, place it back, jump up and alternate sides

Side Plank Burpee
do a typical burpee, in a plank position, lift the right arm up and rotate the body into a side plank, come back to center and switch sides, no pushup for this one...unless you are just a killer ;), then come up and jump

Reptile Twist Burpee
do a typical burpee and in your plank pull the left knee into the left outside elbow, then switch legs, no pushup again if you choose, when you come up do a 180 jump facing the back wall and start again

Hindu Burpee
do a burpee but jump back into a pike position with the butt up in the air (downward dog or upside down V), lower into plank abs in, start to bend the elbows in towards your rib cage and lower the body until the chest almost touches the floor, do a back extension, come back into plank and jump forward, jump up

Plank Row Burpee
you may do this one with dumbbells if you like (keep them on the ground in front of you or you may hold them), do your typical burpee, in a plank do one row with the right arm then the left, no jump up with this one if you are holding weights

Knee In Crunch Burpee
after a typical burpee come up either holding onto a dip station or pull up bars, pull both knees into your chest and squeeze your abs tight

I am so sorry if my head is cut off in these videos, someday I will get a real camera ;-)


Interval train: My scores are as follows, I burned 235 calories (average 130lb woman) in 20 min
Froggie 7.5, 7.5
Single Leg 8, 7
Scorpion 7, 6
Pull Up 6, 5
Side with tuck 8, 7
Side Plank 6, 6
Reptile Twist 6, 6
Hindu 5, 5
Plank Row 6, 5
Knee In 7, 6

Time Challenge: I did this challenge a few days later. My time for the first round was 20min 15sec (a lot longer than I thought) I took a break after that because I thought I might die, then I came back and finished the second set at 21min 13sec. Total calories burned (average 130lb woman) 493! Phew! Take breaks with this one, it was mean!!!

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