In High-Intensity Interval Training: Do as many burpees as you can in 30-60 seconds, alternating it with other high-intensity cardio moves.Go for 30-60 seconds during each circuit, trying different variations each time In a circuit: Incorporate burpees into a cardio circuit, a strength circuit or a mixture of the two.Variations: Stepping the feet back instead of jumping, jump as you stand up, add a pushup or use equipment: Medicine ball, BOSU, kettlebell or Gliding Discs Beginners should start with one of the modifications listed below Precautions: This exercise is advanced and very challenging. Requirements: A floor, experience with high impact exercise, a love of torture No special equipment or skills are needed, but you do need practice Why: Burpees are a whole body exercise, working multiple muscles and just about every aspect of fitness - Strength, endurance, cardio, core and psychological health. What: Squat to the floor, jump the feet to plank, jump them back in, stand up, cry a little if you can find the energy Try different variations or modifications for each set In an upper body workout: Do 2-3 sets of 2-20 dips along with your back workout or complete upper body workout.Do as many as you can with good form, or try modifications for longer sets You might position this exercise after your muscles are warm, but before they get too fatigued with other exercises. In a circuit: Incorporate pullups into a circuit workout with the other exercises shown here.Variations: Stand on a stool or chair, negatives - use a chair to get into position at the top of the bar and slowly lower yourself down, a lat pulldown (a great starter exercise for building strength for pullups), Start with modifications - Resting your feet on a chair to add support, for example - and gradually work your way up to full pullups Precautions: Pullups can potentially stress every muscle in your upper body, if you're not careful. Requirements: A pullup bar, an iron will, patience, experience and tons of practice What: One of the most excruciatingly difficult bodyweight exercises ever conceived As a challenge: Take the pushup test every four weeks to track your progress.In an upper body workout: Do 2-3 sets of 10-20 pushups along with your upper body workout.For endurance: Go for controlled speed, doing as many as you can in 30-60 seconds.In a circuit: Incorporate pushups into a circuit workout with the other exercises shown here, doing each exercise for 30-60 seconds.May tweak the wrists, in which case you can hold onto weights or pushup bars Precautions: Pushups require solid upper body strength and many people loathe them. Requirements: A floor, preferably with a yoga mat or carpet They focus on the chest, but work every muscle in the body and can be done anywhere Why: Pushups require no special equipment or skill, although they do require practice. May also involve grunts, groans and, occasionally, quiet sobbing Inexplicably, change your mind and push back up. What: On the hands and toes or, if you just can't bear that, on the knees, bend the elbows to lower yourself towards the floor. For strength: Add weight or, for bodyweight deadlifts, hold each deadlift with the arms forward, just along the ears for 5 seconds, repeating for 12-20 reps on each side.For endurance: Focus on controlled speed, doing as many one-legged deadlifts as you can in 30-60 seconds, switch sides.For power: Do a bent knee version, bending down to touch the floor and push back up, keeping the back leg lifted.In a circuit: Incorporate one-legged deadlifts into a circuit workout with the other exercises shown here, doing the exercise on both sides for 30-60 seconds. Keep the shoulders back and the back flat throughout the exercise. They work wonders on the glutes and hamstrings while challenging balance and stability Requirements: A strong core, decent balance Precautions: Can cause back problems if you're rounded forward. What: Balance on one leg and tip from the hips, lowering the torso and bringing the back leg straight up until both are (somewhat) parallel to the floor Why: They can be done anywhere and don't require any special equipment.
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