Category Archives: Burpees

Fierce Workout: Torch the Turkey

I’d like to invite you to take a moment and think about all of the things that you are grateful for today. Think about how far along you have come, how much progress you have made. Be thankful for your body, your strength, your determination. Celebrate your commitment and your success in spite of the busy schedule, family obligation, stress at work, and millions of other things that get in the way.

Now that you have thought about how awesome you are, it is time to proactively burn off that Thanksgiving meal you are going to consume in a few hours.

Here’s the deal: this is short and sweet and to the point HIIT workout. After you do your warm up, do each of the following exercises for 50 seconds without rest between sets, then rest 20 seconds and do the circuit again for 40 seconds, then rest 20 seconds, etc. until you get to 10 seconds. Your workout should look something like this:

50 seconds Push-ups
50 seconds High Knees
50 seconds Burpees
50 seconds Jumping Jacks

Rest 20 Seconds

40 seconds Push-ups
40 seconds High Knees

Do not stop between sets, push hard and dig deep. It will be hard, but you can do it!

After you finish your last circuit, stretch, hydrate, and go eat lots of turkey (white meat, of course).

Quick Warm-up: 10 Toy Soldiers, 10 Knee to Elbow, 10 Toe Touch Kick and Squat, 20 Line Jumps


I Have a Love Hate Relationship With Burpees. Seriously, I do.

I feel that a workout full off Burpees is a fitness metaphor to life. 

I did not feel like going to the gym today at all. In fact, all I wanted to do today was sleep, and maybe stay on my sofa, watch trashy TV and eat plums all day long. However, what we want and what we need do not always coincide. 
What I needed to do was to get up, take a cold shower, start working on my research for the next article I was writing, and then go to the gym, write the article(S), go pick up more research material, go to a meeting, meet with a friend for dinner and IKEA trip, come home and go to bed so I can get up, go run, plant, etc. Wow, I am tired just thinking about all of it! So, how did I get myself on board with my own day today? Simple.
 I made myself get out of bed and did 15 squats, drank and ice cold glass of water, put the tea on, and stuck myself in the cold shower. That got the ball rolling. By the time I was done and sort of dry, I had my morning green tea ready, my hard boiled eggs (that I peeled the night before) were waiting for me in the fridge and all I had to do, was grab a hand full of spring mix, one orange, and one small whole grain pita and I had my breakfast ready. I love pre planned breakfast because it is so quick and portable, I don’t even need a plate most days! 
I sat down to do my research with my breakfast in my lap, and I have to say, by my third bite and my forth sip of hot tea, I was awake and ready to put some damage on the topic I was writing about! By the time my back started to hurt from all the sitting it was already time to hit the gym (don’t you love the timing? Your body always knows when it is time to get moving) . I put on my running shoes (still with that vague “but I don’t wanna” whining in the back of my head). I told myself that those who give up and skip workouts do not get abs. So, I grabbed my bottle full of Spark and left to go get some burpees done. I hate burpees. I hate them, hate them, hate them. I hate them more than I hate Steve the kettle bell. Yes, I named the kettle bell. It makes it easier to throw my fist up at the sky when my butt is thoroughly kicked by the workout and dramatically curse the day Steve the kettle bell was forged in the deep fires of pure evil. 
My workout today consisted of the following: 
15 pushups (no knees allowed)
30 walking lunges (sing it with me Alicia Keys style: My Quads are on FIIREEE!!!)
15 Dolphin Pushups
15 Mountain Climbers
30 sec rest
So far pretty easy right? Gooood.
15 triceps dips
15 jump lunges
15 pile squats (45 lb KB)
15 burpees
30 secs rest
I HATE BURPEES!!!! (but you have to do them until you love them. That’s how that works)
15 curtsy lunges
15 bicycles
15 mountain climbers
15 spiderman plank
Repeat 4 times, for time, trying to beat the previous try each time.  
This almost made me cry. Especially after burpees. I think because I hate them, I try to push through them as fast as I possibly can which just causes me to get more tired and wanting to cry. Usually I feel really good about this workout and can take at least a few seconds off, but today, today I wasn’t with it fully. 
At first I blamed in on the fact that I didn’t have my pre-workout protein shake. Then I remembered that I did, in fact, have a protein shake 30 minutes before I left. Now, I blame it on not having my head in the game fully.  That’s ok, though. At the end of the day, calories burnt, are calories burnt and don’t let anyone tell you otherwise. There is always tomorrow to have a great, hard, enjoyable workout. That is exactly what I am planning on. In a few minutes I am going to leave my office and go to Big Peach Running Co. to pick up my sexy, shiny, pair of brand new minimalist shoes which I am planning to begin breaking in tomorrow.
How did your Friday workout go?