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Saturday, May 25, 2013

What's This Guy's Obsession With Burpees!!??

I honestly felt this post was needed after the last couple days and comments friends and clients have made to me.

I'm not going to lie, every remark made me laugh! Most of you who train with me know I use that word very often!

The dreaded B.... word!


Now, for those of you who are new to training with me....just wait! I have plenty of variations lined up for your future as just when you think you are getting good at burpees....I will throw something else at you!

Back to the burpee.....What are some words that cross our mind with this FANTASTIC exercise??

  • Hell
  • Torture
  • Burpee! Thy name is DEATH
  • Vomits
  • Kill-mes
  • Suck jumps
  • T.T.I.M.M = taste throw-up in my mouth
  • The devil
  • Satan’s idea of fun
  • Poop!
  • Awful!!!
  • My ex-wife
  • Burfff-eeee(How one of my clients thinks it actually is pronounced!)

I could easily go on...but many of the rest would be pretty vulgar!

So what exactly is a burpee!? I mean, if I am constantly telling you to do them I think its important for you to know a little background! Burpees are full body movements that are explosive in nature....improving metabolic efficacy, boosting fat loss, and building lean muscle!

 A burpee is an awesome, complete body workout in one simple (series of) move(s). If you don’t know it, here is the deal:
  1. stand.
  2. squat down and place your hands on the floor
  3. jump your legs out so you are in a plank / pushup position
  4. do a push-up
  5. jump your feet back in to meet your hands
  6. jump up, reaching your hands up

As a fitness professional I would say...It's The "Biggest Bang For Your Buck Exercise!"


  1. squats: works your quads, glutes, hamstrings
  2. plank: works your trapezius, rhomboids, and core musculature.
  3. push-ups: work your pecs, triceps, deltoids, and core
  4. jump: core (abs / erector muscles), glutes, calves

The Burpee is a popular staple in many of today's most challenging workouts, from CrossFit to boot camps to sports performance and triathlon and endurance training. For even the fittest folks, it's a dreaded and highly effective way to build strength, stamina and coordination.

 What makes the move so unique and demanding?  According to Goog's book(the inventor), it's the quick positional shift required when going from a vertical stand, to a horizontal position, and back up to a stand that taxes the heart's ability to pump blood effectively to accommodate the working muscles. Goog's test involved measuring the subject's resting heart rate when standing, as well as the change in resting heart rate from lying down to standing and then timing the subject as they did the move four times and measuring the time it took for the heart rate to return to its resting rate after the exercise.

In terms of my own experience with burpees, I LOVE them! They are the ultimate conditioning exercise. They also build lean muscle and leave you gasping for air! I made it my mission to find the most difficult kind of burpee and master it within a week! I embraced the challenge of trying to beat my all time record of most burpees done in a workout of 265.(push ups included along with my normal workout routine)....that was before my accident. But I'm sure now a solid 10 of them would leave me feeling sick! That's the beauty of the exercise! When you get good at them, you will notice that your fitness is at its best! I always felt that when fat loss is your goal....making them a staple to my routine engineered the best results!

So if you are wondering how one workout with me a week can help your burpee fitness...try adding a few workouts at your own convenience! Another great thing about the exercise is that you can do them ANYWHERE! You don't need much room at all!

So if you have done burpees before...try adding a finisher of burpees to your workout that goes like this:

4 Minutes Total: 20 Seconds of Burpees, 10 Seconds of Rest...Repeat 8 Rounds.

** Shoot for 6-8 Burpees each round if doing Push-Ups, and 8-10 if you are not! Those numbers will indicate that you are on your way to elite fitness!

A goal for you if your a beginner.....try this workout:(Burpee with No Push-Up)

-1 Burpee, 1 Push Up-------10 Seconds Rest
-2 Burpees, 2 Push-Ups-----10 Seconds Rest
......Repeat Up To 10, 10.
**Then, rest 1 Minute and shoot for as many burpees as you can in 30 Seconds! Keep track of that number and try to improve it each and every time!

Now, stop reading this post like I'm some madman for burpees. I just am an enthusiast for exercises that can benefit people whether they are:

-building muscle
-fat loss
-lean muscle

Which covers a LARGE amount of athletes and people in this world! So, lets get to it!

The burpee revolution! Lets see how many you can do in one workout! I guarantee you that you will seep many benefits!!!

Until Next Time,

Stay Strong and Keep on Fighting. As I fight, you must fight! No matter how strong and successful someone looks from the outside, they too, have moments of weakness and despair. I'm not trying to down on successful people but everyone has their days where something upsets them or gets to them physically or mentally. No matter how strong you may appear, you WILL face adversity.

Can you take bad news or situations and turn them into the opposite? Can you fight through them and come out stronger?

That to me is the sign of a true champion. Not the ones who go through life with everything handed to them and given everything naturally.

Like the words on my "fake tattoo" mom thinks I still have on my back say......


Mike Over
CPT / Strength & Conditioning Specialist

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