The Baddest Exercise on the Planet

Atleast you're not doing these in boot camp...yet!

If you are one of the many dedicated members of Physiques by Damon Reio Personal Training or St. Pete Boot Camp, you are more than familiar with the “B” word and probably cringe, with a small prayer, as the two syllables form out of my mouth – (Burr-pea) Burpee. But, the reason why Kevin, Courtney and I recommend and prescribe this exercise to anyone in our workouts workouts are because the body movement is integrative and totally effective in terms of improved motor skills, super-increased metabolism and body sculpting.

By far, Burpees are the baddest and according to some, most bastardized exercise on the face of the earth!

To no suprise, the Burpee is considered the “most challenging bodyweight exercise.” The reason is because there is nothing “isolation” about it, as with a squat or sit-up. In order to perform this particular exercise, your individual muscles become a “team” performing squats, pushups, planks and interconnect with one another thus requiring you to work more body parts simutaneously leading to faster fatigue but quicker fat shedding and results! So, just before you sigh and lable your fitness coach as a “manic depressive/masicist who takes his personal issues out on you, consider the benefits your body is reaping:

Tighter stomach
Firm butt
Stronger shoulders and upper body
Defined calves
Better back posture
Fitter looking arms
Increased agility and physical performance
A symetrical and sexier physique
Greater endurance and much, much more…

The Origin of the Burpee

The exercise may have been originated by a man named Lieutenant Thomas Burpee who lived from 1757-1839. He was an officer in the New Hampshire Militia during the so-called American Revolutionary War and was described as “having the innate “Burpee” fondness for martial exercises” in A History of the Town of New London, Merrimack County, New Hampshire. Lt. Burpee may have used the combination of pushups and squat thrusts as a means of drilling, conditioning, and disciplining the troops under his command. In addition, the exercise was also been used by the troops as a way to stay warm during the winters in wartime New England. There you have it, how does it feel to train like a soldier?

Enough said, let us get to business! But first, lets take caution!

Although this metabolic nightmare consists of a fluent motion of multiple exercises compound into one exercise for ultimate results, not doing them correctly can be dangerous and lead to injury. First of all, performing this exercise with close feet often results in a lot of extra pressure on the knees and back during the transitioning crouched position between the stand and the push-up. The lower back will tend to excessively flex leading to an increase risk of chronic lower back pain in the short run and herniated or bulging disks in the long run. Plus, squatting on your toes increases the sheer force on your knee caps leading to patella-femoral issues like patellar tendonitis (runner or jumper’s knee) in the short run and arthritic knees that need to be replaced in the long run.

In performing this exercise, especially if you’re a beginner, use a wide sumo stance in order to lower the range of motion the legs and lower back will have to travel. I also recommend beginners and people 20lbs overweight modify the exercise by using a bench to support their hands, bringing them higher off the ground as they perform the exercise. Walking out instead of hopping to fully extend your body in the push up position is helpful too.

Lets get started…

After you have mastered the basic Burpee, here are a few variations you can do at the gym or in the comfort of your own home that adds a little challenge to the exercise. It requires, very little equipment. In fact, all you may need is a dumbell and a step. 

Below are several burpees the Camp and I put together that you can use using your own bodyweight and dumbells.

BONUS BURPEE WORKOUT

Perform each station for 2 minutes. After completing the entire circuit (6 stations), rest for only 45 – 90 seconds. Repeat the circuit for two sets. You are a bad a@# if you go for three.

1. Plyometric Burpee
2. Burpee Prone/Row
3. Burpee Upright Row
4. Burpee KB or DB/TB Swing
5. Burpee MB Squat/Shoulder Press
6. Burpee Arm Curl

MB= Medicine Ball
DB=Dumbell
TB=Telephone Book
KB=Kettle Bell

Make It Happen!!

As always, subscribe to my blog, post a comment or question regarding this workout or your fitness concerns and they will be addressed and answered.

See ya at the North Shore FOR SATURDAY MORNING BOOT CAMP!