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Burpees ROCK!!!  If you loathe, despise, and HATE them, then you may not be efficient enough with your body.  Many things may be occurring simultaneously: Your form is off, you have a body symmetry imbalance resulting in overcompensation in one area and under in another, or you’ve mentally defeated your chances of success because they’re UNCOMFORTABLE.

I managed across this and thought this was MAGNIFICENT!  With some modification(s) these are worthy of any Alpha and Crossfit enthusiast out there.

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For the burpee; drop all the way down, extend arms to your sides (including your finger tips) tuck arms with fingers splayed (it makes a difference…think Spider Man) and with fingertips just above shoulders push yourself up.  Squeeze and feel your lats engage.  As you push up, squeeze your abs and butt (as if your smuggling skunk junk).  This preps your body for the next aggressive stage.

Pop your knees to your chest, really using the momentum to get your feet under your hips.  If your footing is right you can really catch air (I surprise myself, lol, and OVER jump many times).  As you jump, prepare yourself for a giant clap at the top, overhead.

Make each burpee count.  Don’t get lazy.  Imagine yourself as a dirty ballerina, with all the world watching your fingertips, back, and vertical leap.

Now for the KICKER!  Add Air Squats AND Jumping Lunges) to this.

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Make sure your air squats, are low.  Let gravity help you drop into your hips.  Feel the heels of your feet as you power up.  It helps me to keep my chin up and keep my eyes up.  Looking at the horizon, only makes me feel like I’m going to fall on my butt.  Little dude is looking down, but he’s not thirty six.

For the Jumping Lunges: Ensure your knee down before switching to the other side.  It’s easy to tire on this one, but as long as you keep your eye gaze horizontal this time, it helps you to sit back.  This way you don’t “cheat” with your knees.

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Add equal number of alternating bicycles.  Reach your shoulder over to the opposite knee as far as you can and hold for two seconds.  Equal amount per side as burpees.

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I’m doing it.  Starting TODAY!  I will post MY results as I go.  I’m nervous about day 16.  You?

THERE ARE ALWAYS MODIFICATIONS!!!! JUST BECAUSE YOU CAN’T TO A FULL BODY MOVEMENT LIKE THIS DOES NOT MEAN YOU CANNOT DO THIS.

Here’s what you do:

WallPushUp

For the squats:  Sit back into your favorite chair, or use the wall for your support.

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For the Abdominal portion, try this!:

Kidding.  Try this instead:

Or:

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