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Burpees Are Fun Said No One Ever

Met Con Nation, we are looking to begin building on our endurance. It may be raining outside, but we have a sure fire way of warming you up and getting your heart rate ready for the 2017 Met Con OCR season…

Great little article here by BodyBuilding.com on the most dreaded burpee. If you want test your fitness level continuously throughout the season, hit 100 burpees for time. This is a great starting place to measure and re-measure your progress.

Burpee Conditioning – No More Nonsense!

By Ross Enamait

Last updated: Nov 11, 2015

On BodyBuilding.com

 

Ross Enamait explains how to execute burpees properly and tells how underrated the form of exercise is. No more nonsense!

It is unfortunate that many “self-appointed” fitness gurus deceive the public with expensive, ineffective gadgets and gimmicks. A quick browse of the Internet will lead you to many sites offering “miracle” solutions to fat loss and fitness.

Unfortunately, this nonsense is not confined to the Internet. Each month we can browse the magazine rack at our local bookstore and find a dozen or more fitness magazines all claiming to contain the secret to strength and six-pack abs.

These magazines are loaded with repackaged routines and exercises. Their authors are often guilty of overcomplicating the training process.

By overcomplicating the process, gurus gain control over the public. Many athletes are left lost and confused when scouring through each month’s new “training breakthrough”. It gets expensive trying to keep up with each magazine and training gadget.

And what about the late night infomercials? For three monthly payments of $29.95 you can unlock the secrets to miracle fat loss and fitness…

Ahh!! These con artists make me sick to my stomach. If you are equally disgusted, I have the perfect solution. Forget about all the gimmicks and enter the world of burpee conditioning.

 

BURPEE CONDITIONING

If you find yourself lost and confused with your strength and conditioning work, I have one exercise that will crank up the intensity, and won’t cost you a dollar. Let’s forget about all the “ancient” breathing systems and latest fitness devices.

A few minutes of Burpee conditioning will quickly convince you that your own natural bodyweight provides plenty of resistance for an ass-kicking workout that blasts your stamina and fat loss through the roof.

First, let’s get started by discussing the specifics of a Burpee. Burpees will condition your entire body. This exercise will develop strength, explosive power, and anaerobic endurance.

To perform a Burpee:

  1. Begin in a squat position with hands on the floor in front of you.
  2. Kick your feet back to a pushup position*.
  3. Immediately return your feet to the squat position.
  4. Leap up as high as possible from the squat position.

Repeat, moving as fast as possible. You should maintain a fast pace for this exercise. Strive for maximum height with each jump. Most athletes will average between 12 and 15 repetitions per 30 seconds.

* Notice how I highlighted Step 2. You can increase the intensity of the Burpee by altering this step. If you prefer the easy way out, you will maintain straight arms as you kick your feet back. You will end in the upright position of a pushup (arms fully extended). You would then continue by returning your feet to the squat position, and conclude with an explosive jump into the air. If you really want to crank up the intensity, you will…

ADD A PUSHUP TO THE BURPEE

This “variation” is the ONLY way that I perform Burpees.

To perform a Burpee with a pushup:

  1. Begin in a squat position with hands on the floor in front of you.
  2. Kick your feet back, while simultaneously lowering yourself into the bottom portion of a pushup. Your arms will not be extended.
  3. Immediately return your feet to the squat position, while simultaneously pushing “up” with your arms. You will perform a pushup as you return your feet to the squat position.
  4. Leap up as high as possible from the squat position. Repeat, moving as fast as possible.

 

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