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WMOW: Burpees

Hey guys! Happy Friday! What do you have planned this weekend??

I’ve got a couple of parties, Dance Trance and yoga in store- it should be glorious Smile 

For work today, I packed up a breakfast cookie dough cereal with almond milk on the side:

cereal

and lunch, courtesy of Infusion Tea. I had to have it again before I leave! (Plus I have no groceries, haha)

lunch (2)

My fave Concorde Wrap on gluten-free brown bread: tabbouli, greens, hummus and balsamic with a bean salad on the side. I might have to re-create this one in the near future- the combo is amazing Open-mouthed smile <—- of course I say this every time, but end up just going back to purchase one anyway.

They packed it the sandwich parts separately for me so it won’t get soggy today Smile

Work eats:

lunch

In order to start the Friday party off right, how about some burpees?

Burpees are one of my favorite workout moves. Not only is the name goofy to say, they get your heart rate up quickly and are great to incorporate into track cardio workouts, weight routines or boot camp classes.

Some tips:

-As always, honor your body and your injuries. If it hurts, don’t do it!

-Check with a doc before making any nutrition or fitness changes

Per the usual WMOW style, I included 3 variations of burpees for different fitness levels.

Enjoy!!

WMOW: Burpees

(Thank you YouTube for the awesome screen shot haha)

Have you done burpees before?? Any fun variations I should know about?

Have a happy Friday and I’ll see ya later today!

xoxo,

Gina

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81 Comments

  1. Sara on December 3, 2010 at 11:22 am

    no sunwarrior promo?? ive waited all morning 🙁

    • Fitnessista on December 3, 2010 at 11:23 am

      i haven’t gotten the email with the link! let me me call and i’ll post it right now

    • Fitnessista on December 3, 2010 at 11:37 am

      ok, so i called my opensky contact and she isn’t in today. i emailed her and when she replies, i’ll be sure to post the link in there asap. i want to order some too!!

    • Fitnessista on December 3, 2010 at 3:48 pm

      ok i talked to them and they said they had to push it back until early next week. i’m sorry- i wanted to order some today, too!

  2. Moni'sMeals on December 3, 2010 at 11:23 am

    Burpees are great! Nice explaination. I like to add push ups too. 🙂

    • Shelly on December 3, 2010 at 1:48 pm

      Me too! I always do a pushup when I’m in plank position.

  3. Christin@purplebirdblog on December 3, 2010 at 11:26 am

    Oh man, burpees are definitely an a$$-whooping move! My old trainer used to make me do them all the time, but I’ll confess and say I don’t really do them on my own time… maybe I’ll change that! 🙂

  4. Tina @ Faith Fitness Fun on December 3, 2010 at 11:28 am

    I adore burpees. It seems like they never get any easier no matter how long using them in workouts.

    • Fitnessista on December 3, 2010 at 11:36 am

      i totally agree- they’re always challenging

  5. Rachel on December 3, 2010 at 11:30 am

    Haha I like the end credits 🙂

  6. Jackie (ananda prana) on December 3, 2010 at 11:32 am

    Thanks for doing this video… I had no idea what they were!!

  7. salah@myhealthiestlifestyle on December 3, 2010 at 11:32 am

    I love burpies!!! I have been doing them since high school (part of volleyball training) but they work wonders for sure! I have done them that when you get down in the plank you do pushups while pulling one knee to the elbow, then the next push-up the other knee to the elbow (working the obliques as well) then jump back, jump up and repeat….love it!! I really enjoy those videos!

  8. Allison on December 3, 2010 at 11:33 am

    ill have to watch this again later with sound. i’m at work and dont’ want to disturb anyone. But maaan burpees would kill me! haha
    as for my weekend plans, it is supper tonight with my bfs brother and his gf. and then a christmas party tomorrow night. thats about all i have planned, because i need to finish writing my one exam.

  9. Laura J. on December 3, 2010 at 11:36 am

    Haha “filmed by not so seksi tripod”- too funny! Hopefully, Seksi Pilot Medias will be back soon to take over filming duties 🙂 I have a love/hate relationship with Burpees- I hate doing them, but they’re effective!

  10. Angela @ Eat Spin Run Repeat on December 3, 2010 at 11:37 am

    Burpees give me such a great workout – I love to hate ’em! Sometimes between my weight sets I’ll do 3x30s of cardio moves, which include things like plyo jumps, then half burpees, where you only do the leg part of the burpee (no jump upwards), then put them both together for 30s of full burpees. Have a great day Gina! 🙂

  11. Sarra on December 3, 2010 at 11:38 am

    I love burpees & you took it to a diff level! The advanced move is crazy, I’ve never seen that variation before. love it!

  12. caroline on December 3, 2010 at 11:42 am

    you have great burpee form Gina! I always add pushups to my burpees…. love it! check out this HIIT video…. http://www.youtube.com/watch?v=bWpvr5cLWhw

  13. Shanna, like Banana on December 3, 2010 at 11:43 am

    I’ve done something similar called frog jumps and they wear a girl out!

  14. Natalie on December 3, 2010 at 11:43 am

    The traveling burpee! Instead of jumping up, you jump out and start your burpee movement again. Or, Furpees, which change your normal squat jump into a frog jump with toes turned out.

  15. Christina on December 3, 2010 at 11:43 am

    burpees and I have a love/hate relationship. I kinda hate them but I love how effective they are. After months of doing endless amounts of them with my trainer, they are kinda growing on me 🙂

  16. Stacy R. on December 3, 2010 at 11:48 am

    Agh, burpees are killer, I love them! I have two variations my trainer taught me- the first is when you are in plank position to do 5 push ups before you jump up. The other is when you are in plank position to do mountain climbers for 35-45 seconds before you jump up.

  17. Leanne on December 3, 2010 at 11:48 am

    My favorite (aka. deadly) variations of doing a burpee include going into a plank holding onto both ends of a BOSU or having one hand on a med ball so you have to work on balance!

    Its such a great move but its a killer!

  18. Melissa on December 3, 2010 at 11:55 am

    Burpees are a great move! Another variation is to add mountain climbers (drawing the knees into the chest while in the push up position) before coming back up out of the squat. Those are great and really get the core and shoulders. Happy Weekend 🙂

  19. jenna on December 3, 2010 at 12:06 pm

    haha-this is such a great video…my fav. part “this is filmed by my no-so-seski tripod” cute!
    great tips, Gina.

  20. Lindsey @ SoundEats on December 3, 2010 at 12:06 pm

    hahaha “filmed by not so seksi tripod”.

    I’m happy for your upcoming move, and that you’re seizing life and making it the best you can, but I’m bummed I’m not going to see you before you move! 🙁

  21. G on December 3, 2010 at 12:21 pm

    You make burpees seem so effortless! 😀 Thanks for this video!!

  22. Felicia (A taste of Health with Balance) on December 3, 2010 at 12:22 pm

    not-so-seksi tripod hahahah. Nice burpees! I like to throw in pushups too, killerrrr

  23. Clare @ Fitting It All In on December 3, 2010 at 12:31 pm

    Oh my gosh. That power burpie looks impossible! THAT’S how you’re in such great shape! Gotta make myself try it

  24. Krystina (Basil & Wine) on December 3, 2010 at 12:32 pm

    I hate burpees. 🙁 I know they do my body good, but ohhhh do I hate them.

  25. ida on December 3, 2010 at 12:42 pm

    Burpees are brutal! I’ve never seen the power ones before. We do them in crossfit (which I think you’d love) and add a push-up.

  26. Kristina @ spabettie on December 3, 2010 at 1:00 pm

    I LOVE burpees!!! and I am totally going to do your power burpee now… LOVE it!

    <3 have a great weekend, girl!

  27. Jen on December 3, 2010 at 1:02 pm

    I do burpees all the time and I love them. Thanks for the hard-core burpee suggestion. Also, I’m glad you reminded us to protect our neck. I had never thought of that. Next time, I’ll be sure to keep my spine neutral. Thanks!

  28. M on December 3, 2010 at 1:04 pm

    Miss Fitnessista, I hardly comment but just wanted to say thank you to you today. You are inspiring and positive (but also real when you need to be and I love that) and your blog is so fun, I never miss a day of posts! So, thank you 🙂 (And by any chance will there be a promo on the glass dharma straws before Christmas??-Thanks 🙂

    • M on December 3, 2010 at 1:06 pm

      OK I feel like my comment sounds like I am trying to butter you up for a promo on straws!! I didn’t mean it to sound that way at all!! :-/ -Just wanted to say thanks and then remembered that I want to get those straws for my sister in law for Christmas!

      • Fitnessista on December 3, 2010 at 3:42 pm

        sure i’ll send an email and see if we can do it

  29. Alicia @ Addsomesprinkles. on December 3, 2010 at 1:37 pm

    I’m totally a burbee fan! I have my vball team do them when we’re conditioning, they hate them haha Oh well, its good for them! Thanks for the variations.

  30. Gabriela @ Une Vie Saine on December 3, 2010 at 1:44 pm

    I love that you included the easy-on-your-knees burpees…I can never do them because I’m so scared of re-injuring myself! Hope you have a great day at work 🙂

  31. Janet Perez on December 3, 2010 at 1:47 pm

    So how long are you going to keep us in suspense on where your going??

    • Fitnessista on December 3, 2010 at 3:39 pm

      going to tucson but the whole story will be up tues am

  32. Ashley on December 3, 2010 at 2:00 pm

    I’ve never even heard of a burpee, but I’m very tempted to try one right now. Hopefully no one in the library will look at me to weird.

    • Ashley on December 3, 2010 at 2:02 pm

      they did 🙁 it did get my heart rate up though.

      • Sarra on December 3, 2010 at 2:13 pm

        LOL! 🙂

      • Fitnessista on December 3, 2010 at 3:39 pm

        hahah! awesome

  33. April @ Crazy Fabulous Life on December 3, 2010 at 2:04 pm

    I’ve never even heard of burpees! Cute name, though 🙂

    Did you ever announce where you’re moving and why?

    • Fitnessista on December 3, 2010 at 3:39 pm

      theres a whole post to come on tuesday morning, but im moving to tucson

  34. Amanda (Eating Up) on December 3, 2010 at 2:09 pm

    Burpees remind me of basketball practice. I hated them! Haha

  35. Little Bookworm on December 3, 2010 at 2:17 pm

    Love the WMOW video! 🙂

  36. Jessica @ Jessica Balances on December 3, 2010 at 2:31 pm

    only you could look so cute doing burpees… 🙂

    • Fitnessista on December 3, 2010 at 3:38 pm

      thank you! 🙂

  37. Annie D @ Annie's Simple Life on December 3, 2010 at 2:41 pm

    WOW!!!!!! Great job!!!

  38. RhodeyGirl on December 3, 2010 at 2:46 pm

    I HATE BURPEESSSSSSSSSSSSSSSSSSSS!

    But the video was pretty awesome. I hate burpees so much that I have to force myself to do them all the time. It makes me sweat (like a beast as you would say) and my heart race like crazy!

    I also hate planks.

    But I love star jump squats, curtsy lunges, etc!

  39. Bianca @ Confessions of a Chocoholic on December 3, 2010 at 2:47 pm

    I have a love-hate relationship with burpees (and mountain-climbers). They’re so hard but so awesome!

  40. Megan (Braise The Roof) on December 3, 2010 at 2:54 pm

    Burpees are killer- a la Insanity, I like to add push ups and floor sprints to them. Talk about getting your heart rate up!

  41. Averie (LoveVeggiesAndYoga) on December 3, 2010 at 3:21 pm

    Burpees remind me of grade school! I went to Catholic grade school and this one nun, Sister Mary, we were in 1st grade and this woman LOVED to make us to burpees. Seriously, they are such a childhood memory and watching Sister Mary do burpees in her full veil and long dress…well, guess you had to be there 🙂

    Love the video and have a great day!!

    🙂

  42. Brooke on December 3, 2010 at 3:34 pm

    You make burpees look so easy! 🙂 I do burpees in my workout routine, but I can never seem to do it right! I always struggle with bringing both my feet back, out into a plank position. I can bring them both in at the same time fine, but it’s the throwing them out into a plank that I struggle with. Any tips on mastering that portion of the exercise?

    • Fitnessista on December 3, 2010 at 3:37 pm

      try doing two hops to make it back (like a little one halfway and one all the way back)?? when that gets easy, switch it to one hop

  43. Caree @ Fit-Mama! on December 3, 2010 at 4:31 pm

    I have a love/hate relationship with burpees too(didn’t know they were callead burpees though!!). I do them with the insanity workout…and man it never fails, they are still hard!! And you looked like it was effortless! I can’t say a word or barely breath while I am doing them!!

  44. RunningOnCoffee on December 3, 2010 at 5:08 pm

    Great video, thank you!

  45. Ashley on December 3, 2010 at 5:48 pm

    Cool – I’ve done these before, but I never knew they were called “burpees” – that’s too funny! Love the video (even though it’s filmed by the tripod instead of the pilot) ; )

  46. Claire @ Un Bello Aperitivo on December 3, 2010 at 6:16 pm

    Aw, I loved the video! I actually never knew that’s what burpees were, even though I’ve done them before. Whoops!

  47. Cara Craves... on December 3, 2010 at 6:29 pm

    Man those are killer!

  48. Chelsea @ One Healthy Munchkin on December 3, 2010 at 6:30 pm

    Ahhh burpees remind me of grade 9 gym! That class was torture because back then I could barely even finish one lap around the track. Oh how things have changed. 😀

  49. Katie- Microwavin Maven on December 3, 2010 at 8:14 pm

    I use these in the kickboxing class I teach and never knew what they were called! I feel so enlightened now.

    My variation is doing them across the room. So you actually jump forward when you jump. When you get to the wall you sprint back, fast as you can, and do it again. So hard! Thanks for the new vocal!

  50. LisaG on December 3, 2010 at 8:23 pm

    As you say “I miss your face”. Love the video.

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