She Strengthens

Unleash Your Inner Beast with the Ultimate Full-Body Workout

Get ready to experience the most intense, yet rewarding, exercise routine out there – the burpee. This powerful movement will push you to your limits, engage every major muscle group, and leave you feeling like a total boss.

A Brief History of the Burpee

The burpee has been around since 1939, invented by Royal H. Burpee as a quick and simple way to test fitness. Over the years, it has evolved into a six-count movement that includes three jumps, a couple of squats, a push-up, and a whole lot of intensity.

Why You Need Burpees in Your Life

So, what makes burpees so special? For starters, they’re incredibly demanding, requiring a tremendous amount of movement and cardiovascular endurance. According to CrossFit athlete Eugene Babenko, “Twenty burpees equate to more than 20 air squats, 20 push-ups, and 20 jumping jacks,” making them an excellent conditioning tool. Plus, they take your body through multiple planes of motion, increasing your heart rate dramatically.

The Science Behind Burpees

Studies have shown that high-intensity exercises like burpees lead to a significant increase in post-exercise metabolism and improved cardiovascular health. So, if you’re looking to take your fitness to the next level, burpees are an excellent place to start.

Warming Up for Burpees

Before diving into a burpee-filled workout, it’s essential to warm up properly. You can start with some animal drills to loosen up your joints, followed by mountain climbers to get your hip flexors ready. Don’t forget to stretch your wrists and roll out your back and feet to prevent any discomfort.

The Burpee Breakdown

Here’s how to perform a standard burpee:

1. Squat: Start in a standing position, then squat down and place your hands on the floor in front of you.
2. Plank: Jump your feet back into a plank position.
3. Push-up: Drop down into a push-up, making sure your chest touches the floor.
4. Plank: Return to the plank position.
5. Squat: Jump your feet forward into a squat position.
6. Jump: Explosively jump into the air, reaching your arms straight overhead.

Surviving a Burpee-Heavy Workout

So, you’ve mastered the individual burpee – now it’s time to tackle a high-repetition workout. Here are some tips to help you survive:

• Pace yourself: Go slow and steady to maintain a consistent pace throughout your workout.
• Feet before hands: Shoot your legs back before your hands hit the ground to save time.
• Robot mode: Focus on one movement at a time, and try to slip into autopilot.
• Breathe: Get into a rhythm with your breathing, and adjust as needed.
• Avoid common faults: Keep your back straight, engage your core, and avoid losing range of motion.

Mastering the Burpee

Remember, form is key when it comes to burpees. If you’re new to working out or struggling with mobility, consider modifying the movement to make it less taxing. And don’t be afraid to mix things up – try variations like the burpee broad jump or burpee pull-up to keep your workouts fresh and challenging.

So, are you ready to unleash your inner beast and take your fitness to the next level? The burpee is waiting for you!