Burpee Variations Xtreme Fat Burning Exercises
The Burpee or as you may remember it from high school the Squat Thrust in my opinion might be the best all around bodyweight conditioning and fat burning exercise there is. But as good of an exercise as the burpee is there are ways to up the ante (and conditioning and fat burning effects).
In case you are not familiar with the Burpee here is how you do the basic 6 – count Burpee.
From the standing position:
1) Perform a full, ass-to-the-floor SQUAT w/ arms between the knees, palms and heels flat
2) JUMP back to an upper Push-Up positon, arms straight, abs and core engaged
3) LOWER down smoothly until the sternum grazes the floor between the hands
4) PUSH back up into the plank position, with arms locked, abs and core tight, elbows tucked into the ribs
5) JUMP back to a full Squat, butt to the floor, knees completely bent w/ knee caps tracked over toes, arms between knees and heels flat
6) from the low Squat, explode and LEAP high into the air, landing softly upon the feet
Immediately go into the next rep.
When performed like this, the 6-Count Burpee will increase mobility in the hips and work the abs and hip flexors extremely hard. Thanks to Steve Maxwell for the instruction and video.
Now let’s up the intensity and fat burning with some Burpee variations. These variations include the use of a barbell and a medicine ball.
Those are some serious fat burning exercises give them a try. But go slow and light to start with. I would like to thank Scott Bird of Straight to the Bar for this video.
And This Is Just Sick. This Guy Is A Total Beast.
Great video. So the moral of the story start doing some burpees in your workouts. You can also do them with kettlebells, dumbbells and sandbags. But like I said ease into them at the start.
Till next time.
Wednesday, June 16, 2010
Monday, June 14, 2010
Your 14 Day Fat Loss Guide From Turbulence Training
Link http://howtogetthatsixpackabslook.com/Articles/?p=242
Craig Ballantyne from Turbulence training has you all set up. Here is a 14 day fat loss guide to fast track your weight loss problems. Go and check it out. It is a day by day guide of what you should be doing starting today.
Sunday, June 13, 2010
Saturday, June 12, 2010
Strength And Conditioning - Try This Total Body Exercise
This morning I have an excellant video demonstration of the Turkish Get Up from Zach Evan Esh the Underground Strength Coach.
If you aren't using kettlebells yet you should be. Kettlebells are an amazing tool virtually a hand held gym you can take anywhere. One of the best exercises you can do with one kettlebell is the turkish get up which you are about to see.
If you are not familiar with the get up you will see in a minute how it uses virtually the entire body to do. I don't know about you but my belief is that ANY exercise kettlebell or otherwise that uses so many parts of the body at once is not only great for total body conditioning but is also a great time saver.
Okay now let me hand it over to Zach.
Kettlebells are ONE tool I use. One of MANY. So, before you have a nervous breakdown about me praising Kettlebells go ahead and take a deep breath and pay attention.
If you’ve been reading and watching my Blog for even just a short while, you KNOW I am a ‘Soul Lifter’ and love to lift ALL objects, including my own body.
But, Kettlebells are one of my favorite tools, they are extremely versatile AND mobile (and hostile
I use Kettlebells for strength, adding muscle, improving conditioning, speed, power and overall athleticism. They are a PIECE of the puzzle.
Below, broken down, step by step, is one of my top 3 Kettlebell exercises. Check it out and then read on to learn how to properly and most effectively implement this bad boy…
Here are a few ways to incorporate the Kettlebell Turkish Get Up
1) Perform these as a warm up for 5 minutes, in an up – down ladder format: 1 rep each side, 2 reps, 3 reps, 2 reps, 1 rep and repeat until 5 minutes is over.
2) Combine The Kettlebell Turkish Get Up with my other 2 favorite Kettlebell exercises, the snatch and the clean and press. Here is how you can perform this combo:
A) Perform the Turkish Get Up until standing
B) Perform 1 snatch + 1 clean & press
C) Lower yourself down and switch hands when on your back
D) Perform the Turkish Get Up until upright
E) Perform 1 snatch + 1 clean & press
F) Repeat for time or desired reps.
If you want fancy go elsewhere.
Results must be your focus here.
Hitting Turkish Get Ups, Snatches and the Clean & Press can AND will transform you into a Bad Mother F**er. IF you work hard enough
Lead from the FRONT.
Well there you have it. As you can see by Zach's video there is virtually no muscle in the body that the turkish get up doesn't use. So don't you think that would be a great exercise to add to your workouts? I have and I love it.
Start off with a very light weight the get up takes a little time to master. One point I want to emphasize is to always keep your eyes looking up at your kettlebell. This is important to keeping your balance as Zach mentioned.
For more Kettlebell workouts tips and exercises check out The Kettlebell Training Page
And don't forget to check out Zach's program The Underground Strength Coach
If you aren't using kettlebells yet you should be. Kettlebells are an amazing tool virtually a hand held gym you can take anywhere. One of the best exercises you can do with one kettlebell is the turkish get up which you are about to see.
If you are not familiar with the get up you will see in a minute how it uses virtually the entire body to do. I don't know about you but my belief is that ANY exercise kettlebell or otherwise that uses so many parts of the body at once is not only great for total body conditioning but is also a great time saver.
Okay now let me hand it over to Zach.
Kettlebells are ONE tool I use. One of MANY. So, before you have a nervous breakdown about me praising Kettlebells go ahead and take a deep breath and pay attention.
If you’ve been reading and watching my Blog for even just a short while, you KNOW I am a ‘Soul Lifter’ and love to lift ALL objects, including my own body.
But, Kettlebells are one of my favorite tools, they are extremely versatile AND mobile (and hostile
I use Kettlebells for strength, adding muscle, improving conditioning, speed, power and overall athleticism. They are a PIECE of the puzzle.
Below, broken down, step by step, is one of my top 3 Kettlebell exercises. Check it out and then read on to learn how to properly and most effectively implement this bad boy…
Here are a few ways to incorporate the Kettlebell Turkish Get Up
1) Perform these as a warm up for 5 minutes, in an up – down ladder format: 1 rep each side, 2 reps, 3 reps, 2 reps, 1 rep and repeat until 5 minutes is over.
2) Combine The Kettlebell Turkish Get Up with my other 2 favorite Kettlebell exercises, the snatch and the clean and press. Here is how you can perform this combo:
A) Perform the Turkish Get Up until standing
B) Perform 1 snatch + 1 clean & press
C) Lower yourself down and switch hands when on your back
D) Perform the Turkish Get Up until upright
E) Perform 1 snatch + 1 clean & press
F) Repeat for time or desired reps.
If you want fancy go elsewhere.
Results must be your focus here.
Hitting Turkish Get Ups, Snatches and the Clean & Press can AND will transform you into a Bad Mother F**er. IF you work hard enough
Lead from the FRONT.
Well there you have it. As you can see by Zach's video there is virtually no muscle in the body that the turkish get up doesn't use. So don't you think that would be a great exercise to add to your workouts? I have and I love it.
Start off with a very light weight the get up takes a little time to master. One point I want to emphasize is to always keep your eyes looking up at your kettlebell. This is important to keeping your balance as Zach mentioned.
For more Kettlebell workouts tips and exercises check out The Kettlebell Training Page
And don't forget to check out Zach's program The Underground Strength Coach
6 Pack Abs Another Non Traditional (But Highly Effective) Ab Workout
Link http://fatburningdietsandworkouts.com/6packabs2010/
Are you still struggling to get that six pack abs look? You know that lean tight stomach so your not hanging out over your belt line anymore. Click the link above for a NON Traditional ab workout that can help you reach your goal.
Tuesday, June 8, 2010
Hybrid Workout Part 5 Add Lean Muscle And Burn Fat
After 4 weeks on the program, I take a 9 point caliper test which shows I’ve made the awesome gain of 4.01 lbs (yes I have to mention the .01!) of lean body mass (LBM). According to the calipers, my bodyfat as a percentage of my total body weight has actually gone down. A pleasant surprise to me, although I am feeling a little softer in the abs. No matter! 4.01 lbs of LBM is a huge treat! I just want to keep it going! From last week, it’s hard for me to see any changes but they’re happening somewhere.
Week 4 begins with a 5X5 lower body day. I’m still doing 135 lbs for my barbell squat, which is not an improvement over last time, but this time I am focusing on going deeper. I am at war with my sticking point! I also remind myself that this workout takes place after a really poor night’s rest, and indulging a bit from Memorial Day weekend. I’m at the point where my body is truly a well-oiled machine. It knows when I’m not feeding it or resting it right. If you eat clean you know what I mean! My deadlifts do see an improvement, which is great. 10 lbs more on the bar than last time. The best feeling is after a heavy leg day, you just feel so strong!
For my Hybrid HIIT day (and this day never gets easier!) I do 20 minutes of HIIT (5 minute warmup with 30 second all-out sprints and 1 minute recoveries) on an elliptical. I decide to switch up the order of the circuit to do chins first, then squats, and finish with the bench press. I vary the grip on the chins this time, using the short rope extension that normally attaches to the cable pulley apparatus. I wrap this around a high bar and am able to get 10, 9, and 7 reps this way. An improvement! I also go a little heavier on the squats 90 lbs (15 reps) and stick with 65 lbs for 15 reps on the bench. I finish with a 15 minute incline walk (8.0) on the treadmill at a speed of 3.7. I think about really squeezing the glutes here with each step and I can feel the difference the next day!
Upper body hypertrophy day does NOT begin the way I planned. I start with the 40s for an incline DB press (last week I picked these up for set 3), so I figure I should start with them, but can only get out 6 reps for sets 1 and 2 before having to drop to the 35s for the final set. I’m so mad at me, but for some reason it’s hotter than normal in the gym today and I don’t have the same awesome spotter that I had last time, so maybe something else is up. I do much better with the Hammer machine flat bench press, though! Comparing set 3 from my last upper body hypertrophy day, I finish with 125 lbs for 8 reps this time (last time it was 115 lbs for 7 reps on set 3). I feel better already! The weighed dips are still kicking my butt. I don’t see an improvement, but at least I’m not getting worse! Just goes to show you, you can’t always see improvement EVERYWHERE, but you got to celebrate the little successes that you do get!
I finish up the week with a lower body hypertrophy day. I decide to shorten the rest periods to 45 seconds to make my life more difficult. The hybrid program encourages rest periods for hypertrophy days of 60 minutes or less, so I’m going for less today. For the front squat, I’m able to squat more than before (10 lb increase) but with shorter rests and more weight, I’m doing 2 fewer reps.
I come out even with last time on the straight leg deadlifts and leg extension, but again, less rest is making the weight a bit more challenging. I am thrilled to see an increase in my lying hamstring curl (8 reps for 65, 60,60,60 lbs) compared to my last lower body hypertrophy day (where I stuck to 50 lbs for 12 reps). All in all, I’m getting stronger, though I know tomorrow I might have trouble walking up the steps!!
OK time to go eat!
Sumi is an experienced group fitness instructor, personal trainer, full-time public policy manager, and mom to two-year old Shaila. She has a Bachelor’s degree in Biology from Tufts University and a Masters in Environmental Management from Duke University. Her passion for fitness gives her the stress relieving release that keeps her going!
A life-long weight-training addict, some of her most proud fitness accomplishments include: losing all the baby weight just eight weeks after a C-section; bench pressing her own body weight; and placing in her age class in several 5 Ks.
Her personal fitness journey continues to get better and more exciting with time. While she loves to lead by example and inspire people to "go for it," her ultimate goal is to be a great mom. Her daughter’s name, Shaila, means the Goddess of Strength and Confidence. Sumi owes it to her to be strong and confident so that she, too, can realize her full potential!
Sunny is currently following Will Brink's Hybrid Workout program which comes free with the deluxe edition of Will Brink's Bodybuilding Revealed
Back shot- feel like I'm getting bigger in the back..and waist too.
Week 4 begins with a 5X5 lower body day. I’m still doing 135 lbs for my barbell squat, which is not an improvement over last time, but this time I am focusing on going deeper. I am at war with my sticking point! I also remind myself that this workout takes place after a really poor night’s rest, and indulging a bit from Memorial Day weekend. I’m at the point where my body is truly a well-oiled machine. It knows when I’m not feeding it or resting it right. If you eat clean you know what I mean! My deadlifts do see an improvement, which is great. 10 lbs more on the bar than last time. The best feeling is after a heavy leg day, you just feel so strong!
For my Hybrid HIIT day (and this day never gets easier!) I do 20 minutes of HIIT (5 minute warmup with 30 second all-out sprints and 1 minute recoveries) on an elliptical. I decide to switch up the order of the circuit to do chins first, then squats, and finish with the bench press. I vary the grip on the chins this time, using the short rope extension that normally attaches to the cable pulley apparatus. I wrap this around a high bar and am able to get 10, 9, and 7 reps this way. An improvement! I also go a little heavier on the squats 90 lbs (15 reps) and stick with 65 lbs for 15 reps on the bench. I finish with a 15 minute incline walk (8.0) on the treadmill at a speed of 3.7. I think about really squeezing the glutes here with each step and I can feel the difference the next day!
Upper body hypertrophy day does NOT begin the way I planned. I start with the 40s for an incline DB press (last week I picked these up for set 3), so I figure I should start with them, but can only get out 6 reps for sets 1 and 2 before having to drop to the 35s for the final set. I’m so mad at me, but for some reason it’s hotter than normal in the gym today and I don’t have the same awesome spotter that I had last time, so maybe something else is up. I do much better with the Hammer machine flat bench press, though! Comparing set 3 from my last upper body hypertrophy day, I finish with 125 lbs for 8 reps this time (last time it was 115 lbs for 7 reps on set 3). I feel better already! The weighed dips are still kicking my butt. I don’t see an improvement, but at least I’m not getting worse! Just goes to show you, you can’t always see improvement EVERYWHERE, but you got to celebrate the little successes that you do get!
I come out even with last time on the straight leg deadlifts and leg extension, but again, less rest is making the weight a bit more challenging. I am thrilled to see an increase in my lying hamstring curl (8 reps for 65, 60,60,60 lbs) compared to my last lower body hypertrophy day (where I stuck to 50 lbs for 12 reps). All in all, I’m getting stronger, though I know tomorrow I might have trouble walking up the steps!!
OK time to go eat!
Sumi is an experienced group fitness instructor, personal trainer, full-time public policy manager, and mom to two-year old Shaila. She has a Bachelor’s degree in Biology from Tufts University and a Masters in Environmental Management from Duke University. Her passion for fitness gives her the stress relieving release that keeps her going!
A life-long weight-training addict, some of her most proud fitness accomplishments include: losing all the baby weight just eight weeks after a C-section; bench pressing her own body weight; and placing in her age class in several 5 Ks.
Her personal fitness journey continues to get better and more exciting with time. While she loves to lead by example and inspire people to "go for it," her ultimate goal is to be a great mom. Her daughter’s name, Shaila, means the Goddess of Strength and Confidence. Sumi owes it to her to be strong and confident so that she, too, can realize her full potential!
Sunny is currently following Will Brink's Hybrid Workout program which comes free with the deluxe edition of Will Brink's Bodybuilding Revealed
Saturday, June 5, 2010
Hybrid Workout Part 4
It’s so satisfying to see the numbers go up here in weight carried. I’m glad I take careful notes and always bring my training journal. Most people feel naked without their iPod— me, I can’t get by without my notebook. I repeated the same workout for the upper body hypertrophy hybrid day and here’s how I made out:
Notes
Exercise Reps Weight Reps Weight
Incline DB Press week 1 (12, 11, 9) 30 - week 3 (15, 12, 8) 30, 35, 40
Next time I’m starting with the 40s!
Hammer Chest Press week 1 11,9,9 (90) - week 3 10, 9, 7 (100, 110, 115)
Weighted Dips week 1 4,6,10 5,( 5) - week 3 No weight 8,8,6 5, 10, 10
Chins week 1 8,7,7 - week 3 8,4,5
Chins were better last week but I did MUCH better with the weighted dips. Compromise!
Hammer machine low row week 1 12,12,12 (70) - week 3 8,9,9 (90)
Partial rep deads in power cage week 1 8,8 (135) - week 3 8,8 (135)
Seated DB Shoulder Press week 1 12, 8 (25,30) - week 3 12,8 (25)
Hmm, week one better effort but I’m starting to feel my form slip. Better to stay safe.
Side Lat Raises week 1 15,15 (15) - week 3 15,12 (15)
We really need a 17.5
Standing barbell curl week 1 12,8,8 (40) - week 3 12,8,8 (40)
Same here, but I try a new move on sets 2 and 3- keeping my back against a wall makes it HARDER
Skullcrushers 15,15,7 (40,40, 50) 8,8,8 (50)
Big improvement! But was clearly being too conservative in week 1!
So- I’m no mathematician, but using the incline DB press and hammer machine press as an example, and comparing the weight carried on set 3, that represents (I think!) an increase in strength of 33% for the incline DB press and 27% for the hammer machine chest press. Whoa, did I really do that right?
The next day is lower body hypertrophy day…and I’ve never met a leg day I didn’t like. Rather than bore you with another chart, I did want to make the important point that I am seeing strength gains here too! Comparing front squats (love to hate em!) on set 3 on week 1 I was using 85 lbs, this time around (week 3) it’s 90 lbs. That’s a 5% improvement. Not huge, but front squats are one of those things where I’m super strict with form and tempo.
Plus, I’m still figuring out the most comfortable spot for bar placement. It’s getting easier though! For barbell lunges, comparing set 3 again, I’m seeing an 8% increase in weight carried (125 lbs and now 135 lbs). For leg extensions, same weight (130) but one more good rep out of each set (8 versus 9) so that is certainly an improvement. I break even with straight leg deadlifts, 115 lbs for 12 reps for 4 sets, but I have to remind myself that the one minute rests really keep my heart rate up and make packing on too much weight a bad idea, at least for me. No matter, there’s nothing that makes you feel like you’ve worked HARD when you’re lifting that bar off the low pins!
Total Body Hybrid HIIT is next up on the agenda. Unfortunately I’m really getting the hang of just how agonizing true HIIT training is. I choose the elliptical machine and use my gymboss interval timer to make sure I complete 10 sprints at 30 seconds with 1 minute recoveries (which by the way, go by WAY too fast!). For those of you who think you know what HIIT is, think again! 20 minutes and I’m TOAST.
My squat, chin, bench circuit is improving too! I can squat 85 lbs for 15 reps (10 lbs over last time), bench 65 for 15 (5 lbs over last time), and well…the chins are another story. For sets 1,2, and 3 I get 10, 8, and 5- diminishing returns indeed! I work on hitting the remaining reps for sets 1 and 2 by jumping up and working the negatives, but by set 3 my tank is on E! I finish with 20 minutes on a stairstepper. I think I’m really starting to understand (sort of) why people get “addicted” to cardio- it feels sooooooo good when it’s all over!!!
Day 4 is a upper body 5X5 where I really see some improvement in the bench press. When I started, I was benching 85 lbs for a 5X5 and I’m now able to do 95 lbs for the same workout. So exciting! For back I do one arm DB rows with 50 lbs, and before I started Hybrid I was using the 45 lbs. So, all in all, despite gaining some body fat, I know some of it is muscle, and it was a great week!
Sunny is currently following Will Brink's Hybrid Workout program which comes free with the deluxe edition of Will Brink's Bodybuilding Revealed.
Burn Fat With This 1 Fat Burning Exercise
Link http://howtogetthatsixpackabslook.com/Articles/?p=217
Click the link above to get the article and video of the bear. Don't know what the bear is? It is the end of your I have no time to exercise excuse.
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