Burpees are a great full body workout, exercising almost every muscle you have. Although they can be very difficult and physically demanding, burpees are a better overall aerobic exercise than running or traditional weight training. You can do them anywhere, so give burpees a shot! #LiveWellVivirBien #MoveWell #BeWell #Burpees
What group exercise class or personal trainer doesn’t assign burpees Yet this can be one of the most detrimental exercises if performed without adequate core control. Momentum while jumping back into the plank position creates force against the abs. If you haven’t spent the time working up to this exercise, there will be excessive strain on the abdominal wall and undercarriage if you catch my drift. This is NOT an appropriate postpartum exercise. Yet programs marketed to moms use it frequently. I’m not saying it should never be done. The point I want to drive home is that cautiously and consistently working up to it with the correct progressive overload will get you there with positive results instead of negative ones. Here I’m demonstrating a progression of modified burpees from easier to harder. The level that is right for you is the level at which you are able to perform the move with no ab bulging, doming, or urine leaking. Also, I can promise that when an exercise that is typically performed with momentum and appendages just flopping around is performed with control and mind-muscle concentration, it’s much more effective! Here are some tips to execute burpees correctly:
👉🏻Exhale through the most ab challenging portion of the move. This will usually be the part when the legs are extending back into the plank.
👉🏻 Don’t let the lower back excessively arch or round at any point.
👉🏻 The hands should be placed as wide as shoulder width apart or just slightly wider.
The body has multiple planes and is able to attack one movement with different muscle combinations.
Take the chin-up, hold a dumbbell with your feet. You’ll soon realize that your biceps are taking a big part of the load. If your focus is only the back, this is not a good idea; but on “pull” days or if you have a split that has you do back and biceps, try doing a few sets until failure of this bad boy. It’s a nice way to push the entire upper body and remind it who’s in charge.
Today at the training with PT @edmanjoel it was leg day primarily and time for a small new PB!
I started with a 1 km warmup run on 5:44 before mobility in the gym.
We started with an extrovert open up the hips where I push as much weight as possible on the leg in front and turn the the other leg, and my upper body, outwards and then back without moving the leg kept forward. We did 3x15 on each side. Then I was to lift one leg as straight back as possible balancing on one foot and then standing up and lifting the leg in front of me without touching the floor. We did this for 2x12 on each leg. 👍🏻 Then it was time for squats. We started with 2x10 on 40 kg, then we did 2x10 on 60 kg, then 2x6 on 70 kg before going back to 60 kg for a set of 12 squats. Previously my best on 60 kg was 3x10 without putting 2x6 on 70 kg in between set 2 and set 3, so I will count 2x10 + 1x12 as a new PB on 60 kg. With a little extra on the side. 🏋🏼♀️🏋🏼♀️🏋🏼♀️💪🏻💪🏻💪🏻 We ended today’s training with intervals on the assault bike 5x30 secs for a total of 75 calories burnt. Don’t like at all but it is a good victory feeling after 😂🚲 Now Joel will go on vacation and I am tasked with running while he is away, so running it will be. 📸 @edmanjoel
#pt #ptjoel #personaltrainer #running #rowing #weightlifting #deadlift #sumo #sumodeadlift #trapbar #presses #kettlebell #dumbbell #burpees #boxing #fitness #gym #cardio #cardiotraining #weightloss #weightlossjourney #stamina #strength #sats #satsalvik #instagay #gay #gayman #gayguy
#crossfit in 32 degree heat is a whole new level of effort requirement, sweat levels and dedication!
I look like something from a horror film in this pic and no amount of filters will help to change this🧟♂️🧟♀️ Even walking through the doors in this heat shows dedication and determination to improve no matter what! Of course it does help when you have good company @anniemcnicol you are always an inspiration and you did not let me down tonight, I felt like I was keeping up with you in round 1, then you kept your rhythm and consistency whilst mine dropped oh and your weights were double mine 😂 #goals
Tonight we worked on #pushpress and I was proud to get 35kg I think this is a Pb!! The wod was 6 rounds 2 mins rest 1 min
9 cals AAB
10 dumbbell snatches
Alternate and count reps for
#burpees to target and
Toes to bar as possible in the remaining time
I used 12.5kg dumbbells and scored 69 reps in total!
Hot but enjoyable - thanks @x55jen and @crossfit252 for a brilliant session in the sunshine!
#crossfit252 #crossfitgirls #myfitnessjourney #fitness #fitnessmotivation #momswholift #girlswholift #hwpo #sweatyworkout #dedication #progress #progressnotperfection #justdoit #heatwave
I do not own the rights to this music.
A little workout this morning of power cleans and burpees over the bar. I also added some rowing in there but you don’t see that here. Subscribe to my YouTube channel for a full video.
#garagegym #burpees #powercleans #workout