About two weeks ago an awesome fitness friend of mine, ShariFitness from ATL put a challenge out there about doing this 100 Burpees in 100 days. I was already on a pretty intense training program and declined until I saw so many of my friends doing it. Of course, many of them have been already involved with the infamous “Burpee” and new full well the Love-Hate that it can bring. Burpees are also called squat thrusts. What ever you call them, they work! Here’s how to do them:
- Start in a standing position.
- Go down into a squat with your hands on the floor
- kick your legs and feet back ending up in a push up position
- Jump back into a squat position
- Jump up into the air with your hands doing a clap above your head
That’s Count 1!
*It’s important to remember to jump straight up, opening your body fully. Also, To do these in as quick of a progression as possible, but you need to listing to your own body. The point is to get healthy not hurt! If you need to alter this program in any way, starting out a little slower, then make a careful note and progress from there. You are in charge of your own workout!
Now, from what I understand, the challenge originally was put out there as doing progressive Burpees. So, Day 1, you do 1 Burpee, Day 2 = 2 Burpees and so on. Now of course my fitness buddies that I’ve met through BCx turned this into each day starting with day 1 you do 100 Burpees. I’m trying to get my push ups better and added in 100 push ups on the side (I can’t do them with in my Burpee quite yet!). Someone else added in 100 sledge hammers as well!
I decided to do them because after watching my friends do them, I realized they really didn’t take up very much time; 7-20min depending how familiar you are with these Bad Boys! A Burpee is an AWESOME way to get someone going in fitness. they really DO work! Your heart goes way up, your muscle definitely feel it, and they improve muscle tone very quickly while burning fat! What more could you ask for, right?
Well, I must warn you, The burpee club is a special one! The first time I was introduced to them,it was in the middle of an already intense training program and I almost threw up! I thought they were from the Devil himself! I couldn’t breath! I was sweating everywhere! The only reason I kept doing them was because I signed up for the work out and had to check in with the crew! I couldn’t let them down and say I wimped out! So, I finished in a very slow time frame. What I found out though was, they were exactly what I needed. After doing them in a work out routine on a 6-day-a-week basis for 4 weeks, I became “good” at them. Meaning, I could do them without throwing up! With the challenge, I find that Brupees alone aren’t quite so bad. They give me some energy afterward and I’m all warmed up. I can do them anywhere and wearing almost anything-not a skirt of course or heels, but they are a great way to work out a little without ever leaving my “spot” where ever that is!
Which brings me back to the challenge. This challenge-100 day/100 days is a great way to get moving and to do it anywhere! Some of the best I’ve heard is during a lunch break or afternoon break at work. Co-workers even egg each other on to get them done while on the job! They only take about 10min on average and give quite the boost of energy! Rather then going for that sugary sweet “snack” that is only going to harm you quite frankly, go do some Burpees instead! You’ll feel better, have more energy and at least you’ll have a start to getting on a program! After doing them for about a week, you’ll start to feel stronger. You may never fall in love with these (or maybe you will), but you will love the results!
I don’t have it yet, but I will be putting a video on here and my youtube channel so stay tuned!
To see how Burpees inhance an already great work out, take a look at my Training Work Out article.