Thursday, May 9, 2013

Stephen Makes Stuff Up #1: Burpee Workout

I made this workout for a class I teach and it turned out pretty awesome, so I figured that I wouldn't let this one just float on by without passing it onto you guys. I'm going to start posting some of the workouts that I have previously made or make for the classes that I teach, just to give you guys some variety and because I can! :P
See? I just kind of make stuff up as I go along!

I'll be listing all of those workouts under "Stephen Makes Stuff Up," so there won't really be any association with an anime or anything, but I hope you enjoy them anyway.

Stephen Makes Stuff Up #1: Burpee Workout

  1. 10 Burpee Pull-ups
  2. 10 Burpees
  3. 10 Manmakers w/25# DBs
  4. 8 Burpees
  5. 10 Double Burpees
  6. 6 Burpees
  7. 10 8-Count Bodybuilders
  8. 4 Burpees
  9. 10 Wall Burpees
  10. 2 Burpees
  11. 10 Squat Thrusts
  12. 1 Burpee
  13. 10 Mountain Jumps

Notes:
  • To perform a burpee pull-up, you'll need a pull-up bar at least a couple of inches higher than your hands can reach when fully extended over your head. Ideally, it should probably be about 8-12 inches, so you have to put some effort into your jumping. You begin doing a standard burpee, including the push-up and then, at the top, you jump up and do a pull-up. That's 1 rep. Repeat until the listed rep count is completed. 
  • A Manmaker begins with a Dumbbell in each hand pressed over head, followed by the squatting motion of the burpee, placing the weights on the ground and then you jump your feet back just like a burpee, but with your feet wider than shoulder width. However, this is where the movement deviates. With your hands still on the handles of the weights, do a push-up. When you reach the top of the first push-up, perform a row with one of the dumbbells, making sure your shoulders stay parallel with the ground. Then, when the weight is lowered to the ground, perform another push-up and then row on the other side. You will then perform one more push-up. That's three total push-ups and a row on each side. Then, you hop your feet back in and return to standing with the weights pressed over your head. That is one rep. Have fun!
  • A Double Burpees is the exact same movement as a normal burpee with the push-up and jump, but each move is done twice before moving onto the next one. Squat down twice, legs out twice, two push-ups, legs in twice, two jumps from the bottom of the movement. 
  • We've covered 8-Count Bodybuilders in Gaia's Basic Military Training.
  • Wall Burpees are the exact same as a normal burpee, except that you will stand with your back facing a wall and when, you shoot your feet out, your feet end up going up high on the wall instead of the ground. The closer you get to the wall, the harder the movement.
  • Squat Thrusts are just a burpee without a push-up or a jump. Squat down, feet out, feet in, stand up. You're welcome.
  • Mountain Jump are just the bottom portion of the burpee. Start from the squatted position, hands on the ground and shoot your feet out to the top of the push-up position and then return to the start. That's one rep and probably a welcome exercise after all of the burpees from before. 
  • Rest as you need to, but try to get through this as quickly as possible. 

That's all for today! Hope you guys enjoyed this one. Until next time, good luck and train hard!


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