Tag Archives: Burpee

Get Some Fitness, Beverly Hills, MI

5 Feb

I’m not sure how I’m typing this post; my arms, shoulders, back-even my KNUCKLES-are still shaking from¬†Friday morning! See.. they would still be trembling if I wrote this post the day of ūüėČ

Lulu kickboxing

Jenny, me, Allie, and Liz!

Jenny, Allie, Liz, and I ventured to Get Some Fitness in Beverly Hills Michigan for a 9:30am workout named The Grind. What’s The Grind you ask?

Basically, it was an hour-long session of kicking-the-shi*t-out-of-a-punching-bag workout that mixed jabs, hooks, jumping squats and lunges, and crunches without rest. Oh..how could I forget to mention a few burpees were thrown into the mix! Seriously, from the minute 9:32am came, I was already feeling the burn in my quads from the warm-up of alternating lunges..and usually I’m the one saying “more, more!” cause it takes me a while to really feel the burn. One of the warm-up exercises I really enjoyed was a deep squat with an accentuated “hip thrust” (if you will), which allowed our hip flexors to really open up and ready themselves for lots more squats and lunges!

Punching bags

Right after the warm-up, it was go-time. Literally 50 minutes of punches. Jon, the instructor, called out various combos to upbeat and high-tempo music that not only motivated us, but kept us on pace. Every once in a while, he’d tell us to do¬†this many¬†burpees, lunges, push-ups, and squats to give our shoulders and back a rest, but then we’d go right back to the punching bag.

I loved the workout! Tough-extremely tough, but doable. Jon kept encouraging us to do our best and always reminded us to stay on our toes (opposite of what I always tell my clients and participants!). Another thing I appreciated about the class and Jon was that not once did the words “burning calories”, “melting fat”, and/or “work off what you ate” was said. When I take classes at private gyms, that’s all I hear. Why can’t we have 1 hour of our day not be focused on the negatives?!

I highly recommend¬†visiting Get Some Fitness in Beverly Hills, MI for a kick-butt workout! It’s not one to disappoint :).

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You Want Me To Do HOW Many Burpees?!

16 Jan

True statement from a BLAST participant!

The BLAST¬†program picked right back up last Monday and I finally got around to doing the workout. I’m a BIG believer in never putting a client/participant/friend through a workout that I’ve never done before, but the other trainer designed the workout so I knew it was doable.

We incorporated AMRAP (as many rounds as possible)¬†last session and the participants actually¬†liked it (gasp)! It was challenging enough for their respective fitness levels; they didn’t have to worry about staying on¬†beat or¬†keeping up with the others. And trust me, when they say they like something, we do our best to incorporate it differently ever session!

But..this session..they (AND ME) have to do 30 burpees! 30 BURPEES? HAVE YOU EVER DONE 30 BURPEES? Consecutively. Not 5 here, another exercise, 5 more, another exercise, and so-on.

One after the other after the other after the other..until you hit 30. That’s tough. Hard. But believe it or not, doable! Now I’m not saying no one can rest (quickly) then get right back to it, but it’s such a huge accomplishment when you reach 30!

So I challenge you..

30 burpees. Consecutively. In under 2 minutes.

Ready? Go!

WOD Asana

11 Dec

What happens when you combine Crossfit and yoga?

WOD Asana!

Sunday morning started bright and early with an hour and a half combination workout; half Crossfit, half yoga. Rochester, Auburn Hills, Royal Oak and the surrounding communities have a large-ish Crossfit population with boxes everywhere. We headed to New Species Crossfit in Royal Oak; one of the assistant managers and educators trains there and both were leading us through the Crossfit portion.

New SpeciesWe started with a timed-5 minute warm up of 15 seconds each:

  • jumping jacks
  • “air” squats
  • mountain climbers
  • hollow rock

After that..duh-duh-duh.

12-minutes:

7 burpees

14 tuck jumps

7 candlesticks

The burpees were different from the ones I usually do; they had us come all the way to the ground, then almost peel ourselves off to come to standing, clapping overhead. When I do them, I either perform a push-up or hold a plank, then jump my feet back in and jump up. The Crossfit burpees were more challenging since pushing up from the ground is the hardest part-NO MOMENTUM.

Burpees have 6 movements:

  1. hands to the ground
  2. walking or jumping feet back to plank
  3. push-up, hold plank, or drop completely on the floor
  4. pushing up from the ground to a full extension
  5. walking or jumping feet back in to a squat
  6. standing/jumping up or clapping arms overhead

Another reason they’re so challenging? Think about the amount of mass (your entire body weight) you move over a distance (your full height plus the height of your vertical jump); transitioning from a squat to plank to squat to a vertical jump¬†requires tons of muscles and lots of energy. Breaking a burpee down makes us¬†quickly realize¬†why burpees are a functional exercise and calorie/fat burner! Please add them to your workouts; yes, they’re hard and test every aspect of you but there are¬†SO many variations to make them easier/harder!

How do you burpee?

250 Reps..and some

6 Dec

Happy day after hump day!

And Workout Wednesday Thursday..of course :).

Yesterday morning started bright and early with BLAST. We’re in the home-stretch now,¬†so the workout is T.O.U.G.H. Walking lunges along the straightaways, side squats around the corners on the track, BOSU¬†push-ups, upper body work ON the BOSU, and tons of core in the mix. I know the participants secretly love it.. ūüėČ

Afterwards, I decided to get my workout in but I only had ~35 mintues. HIIT! Thanks to¬†“pin”spiration from Danica, her December workout challenge seemed the fit the bill. I wanted to up the ante by adding more plyometrics to the workout, so jump sumo squats and jump squats did the trick!

PicMonkey CollageAdvanced-stay with the plyometrics throughout the entire 5 rounds! WITH good form please.

Intermediate/beginners

  • try as many push-ups on your toes as possible
  • if you’re completely new to the exercises, don’t add the jumps (yet!)
  • walk your feet back and in and don’t jump at the top with the burpees
  • hold a stationary plank (toes or knees) for the plank jack

Enjoy!

Death by Burpees

24 Oct

Am I right or am I right?

Don’t get me wrong-burpees are a GREAT¬†total body¬†exercise that challenges:

  • strength- repetition after repetition, your chest, arms, deltoids, quads, hamstrings, and entire core is continuously engaged
  • stamina- the up-down movements increase your heart rate. add in jumps and your heart rate will soar!
  • coordination- there are so many components to a burpee (at every level) that tests coordination and agility
  • mental sanity- if you can last through a set of burpees, more power to you.

but man do they burn!

Workout Wednesday¬†consists of lots of burpees! Complete the following exercises, one after another with little rest, for the repetitions stated. This was inspired by Julie’s Super Fast, Super Sweaty workout, with a couple of tweaks in rounds 2 and 3. As always, proper form is super important-quality over quantity.

..and really, no one ever died of doing burpees, so let’s keep doing them-shall we? ūüėõ

Lookie what finally came in! Oakland University group fitness instructor jackets!

It was a tough pick between an Eddie Bauer jacket ($45) and a no-name brand ($12); we went with the no-name brand and are so impressed! They’re warm enough to wear before we teach yet light enough to throw on after our classes when we’re still glistening sweating.

10 Rounds X 10 Reps Challenge

3 Oct

It’s workout Wednesday!

I hope you all enjoyed the post last week about healthy eating on campus. There really are tons of better-for-you options, you just need to do your homework, plan, weigh options, and most importantly, not deprive your body of what it needs!

I completed this workout last week and was sore for at least 4 days. That’s when you really know you worked hard :).

In the Rec center, it sometimes can be more challenging¬†to find a space to do plyometrics than the workout itself, especially if you come at prime time.¬†With the exception of the stretching area (although it has no mirrors (for form purposes, not vanity!)), your next best option is outside in the common area. You can use the reflection from the group fitness room as a mirror and space isn’t an issue. Your options:

  • by the staircase
  • near the ping-pong tables (watch for flying balls)
  • outside the activity center
  • down the hallway near the courts and cycling studio

This workout combines plyometrics and toning exercises; you’ll complete 10 repetitions of each exercise for 10 rounds. Try to limit your rest periods! A¬†Men’s Fitness¬†article in the October 2012¬†issue says that research shows resting for only 30 seconds can increase the rate at which you burn calories by up to 50% compared to taking a full 3-minute rest period.

10 Rounds X 10 Reps

Burpees

Overhead Shoulder Press

Jump Lunges

Push-ups

*If you’re a beginner and not used to plyometrics, complete the burpee without the jump (step back into plank instead) and alternate lunges. Remember, proper form and safety all the time! As you get¬†further into the workout, you’ll fatigue more every round; don’t sacrifice form for a good workout.

The 10X10¬†workout works wonders¬†on its own, but if you’re looking for extra total body conditioning, here ya go!

  • 20 squats
  • 20 reverse crunches
  • 20 triceps dips
  • 20 alternating lunges
  • 20 leg raises (laying down)
  • 20 biceps curls
  • 20 squat jumps
  • 20 v-sits
  • 20 lateral raises

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Looking for another way to track your diets and workouts? Stay tuned for SlimKicker; a website that tracks your exercise and movements (the more you move, the more points you’ll accumulate).¬†First, you’ll upload a picture of something you want to be rewarded with later (an outfit, accessory, electronic, etc.). When you’ve reached your points,¬†they’ll remind you to reward yourself! There’s a lot more perks to this tracker than just rewards but that’s always the most fun :).

They hope to release it between March and April of next year; it’ll be a compact version of FitBit¬†and in¬†motivating colors (red, black, blue). I was contacted about trying SlimKicker¬†and writing a review on it- what better motivation to get in shape for Spring Break! Who knows..maybe a giveaway is in store… :-D.

Under 30 Minute Circuit

12 Sep

Happy Workout Wednesday!

Starting this week, I’m partnering up with another Oakland U’s Campus Recreation blogger¬†to bring you something fitness/health/wellness related! It may be a workout, a fit-tip, a recipe, or a new trend in fitness that could potentially benefit you.

Today’s post comes in circuit workout fashion; I just love¬†circuits. They’re so quick and you’re never doing an exercise for a long period of time- GREAT if you have a little ADD and/or are¬†short on time.

A circuit workout usually combines both strength training and cardiovascular exercise, back to back, with little or no rest in between. When beginning a circuit-style workout, you may find that your rest breaks need to be longer than your working intervals; it takes your body (every body is different!)¬†time to acclimatize to an up-down-up-down level of intensity compared to steady state. As you continue to practice circuit training, you’ll find that you can slash your rest breaks in half (or even have none!) and increase your working intervals…how’s that sound?

Here are some more benefits of circuit-style workouts:

  • efficient. you can get a total body workout in minutes compared to what you’d get if you did steady state cardio
  • burn more fat. even after the workout is over, you’re still burning thanks to the intensity of the workout
  • healthier heart. most people don’t work in their anaerobic zone (think: breathless, rosy-cheeks, real attractive) long enough to reap the benefits. you’ll find the more you do circuit/HIIT workouts, the¬†easier other workouts will feel
  • no equipment needed!

Under 30 Minute Circuit

Perform each exercise for 30 seconds. Either jump right into the next exercise or rest for 30-90 seconds. Repeat each block 3X through:

  • jumping jacks
  • squat jumps
  • mountain climbers
  • butt kicks
  • high knees
  • plank jacks
  • speed skaters
  • push-ups
  • burpees
  • football run
  • walking lunges
  • wall sits

And..guess what? All of these exercises CAN be done in a dorm room! No excuse! Speaking of a dorm room workout, next post will be on the 8 bodyweight exercises suitable for a small-ish dorm room/living space with a sample workout..stay tuned :).