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Date d'inscription : 28/05/2005
 | | Burpees by Ross Enamait | |
| Ross
Enamait explains how to execute burpees properly and also tells us how
underrated the form of exercise is. He also gives various versions of
this great exercise... |
 By: Ross Enamait
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:
 Begin in a squat position with hands on the floor in front of you.
Kick your feet back to a pushup position*.
Immediately return your feet to the squat position.
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…
 |
Ultimate Burpees
If ever there was a full body exercise, this has to be one. Burpees are
a great cardio and endurance exercise. This article gives an idea of
how burpees can be a great cardio element to add to your training...
[ Click here to learn more. ] |
Add A Pushup To The Burpee
This "variation" is the ONLY way that I perform Burpees.
To perform a Burpee with a pushup:
Begin in a squat position with hands on the floor in front of you.
Kick your feet back, while simultaneously lowering yourself into the
bottom portion of a pushup. Your arms will not be extended.
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. Leap up as high as possible from the squat position. Repeat, moving as fast as possible.
Burpee video demonstration - Video will open in new browser.
Not A Squat Thrust
At first glance, you may associate the
Burpee with a traditional Squat Thrust. Squat Thrusts are typically
performed without the vertical jump from Step 3. With a Squat Thrust,
you simply "stand up" before returning to the squat position from Step
1. Squat Thrusts are much easier than explosive Burpees.
Burpee Intervals
Burpee Intervals are one of the best
conditioning drills. These intervals consist of Burpees and shadow
boxing. For example, you will perform...
- Burpees x 30 seconds
- Shadow box x 30 seconds
- Continue for 2 - 3 minutes
You will begin with 30 seconds of Burpees,
and immediately follow with 30 seconds of shadow boxing. Continue this
pattern for a full 2 or 3-minute round. You will then rest 1 minute (or
30 seconds) between each round. You can wear a wristwatch to monitor time.
You can also determine the number of Burpees that you can perform per
30 seconds. For example, if you perform 15 Burpees in 30 seconds and
throw 100 punches in 30 seconds, you will not need to keep track of
time. Counting repetitions may be helpful if you train alone.
Shadow Boxing Review
Do not view the 30-second shadow boxing
interval as an opportunity to rest. You should throw hard punches for
the duration of the 30-second interval. The purpose of this drill is to
train the body to respond when fatigued. After a few rounds of Burpee Intervals,
your body will be begging for a chance to collapse and rest. Fight
through your exhaustion by throwing effective punches with proper
technique. Vince Lombardi once said, "Fatigue makes cowards of us all".
Burpee Intervals are one of the best ways
to nullify these words. Champion athletes learn to mask fatigue, and
fight through exhaustion. Let's summarize a few sample routines:
Beginner Program
- 4 x 2-minute rounds with 1 minute of rest between rounds
Intermediate Program(s)
- 6 x 2-minute rounds with 1 minute of rest between rounds
- 4 x 3-minute rounds with 1 minute of rest between rounds
Advanced Program
- 6 x 3-minute rounds with 1 minute of rest between rounds
Master's Program
- 6 x 3-minute rounds with 30 seconds of rest between rounds
 Click here for printable version.
Burpee Variations
OK, so you want some more Burpee pain... No
problem. There are several variations that will crank up the intensity.
Some of the more effective variations include: Dumbbell Burpees –
Hold a pair of dumbbells in hand while performing Burpees. All of the
movements are the same, except your arms remain by your sides, with the
dumbbells in hand. Weighted Vest Burpees – A good weighed vest
is more convenient than a pair of dumbbells. You can perform
traditional Burpees, while wearing the vest. I highly recommend the
weighted vest if you really want a challenge. Medicine Ball Burpees – You can perform a traditional Burpee, while holding a medicine ball. Grasp the medicine ball during the jump portion of the Burpee. Extend your arms overhead, with the medicine ball in hand.
With or without weighted resistance
(dumbbells, vest, med ball, etc.), I guarantee that a regular dose of
Burpee conditioning will provide immediate, and drastic improvements in
your physical fitness. Burpee Intervals are one of the best
conditioning drills for athletes. These routines will improve your work
threshold and anaerobic endurance. You can perform these drills 3-5
days per week, depending on your current fitness level. Burpee
Intervals are an excellent warm-up and conditioning drill to perform
prior to your strength training and/or sport-specific gym session.
About the Author
Ross Enamait is an innovative athlete and
trainer, whose training style is among the most intense that you will
find. Ross is committed to excellence and advancements in high
performance conditioning and functional strength development. He has a
sincere interest in helping today's athlete in their quest for
greatness. Ross has authored several training manuals, and is available for private training in the New England area. You may contact him directly at ross@warriorforce.com.
ross@rossboxing.comRecommend this article to a friend by e-mail here!Visitor Reviews Of This Article!
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