Burpees + Full Body Quickie.
As the week goes on, are you finding it harder and harder to stick to your December to Remember goals?
I must admit – it always gets tough for me around Thursday. Thursday is the start of the weekend. I want treats and drinks to quench my thirst. And to not follow the rules.
But I also feel fabulous knowing that if I stick to these goals, I will be so much happier come January. And of course, I will have some treats this weekend, absolutely guilt free.
Stick to it, guys! It will be very rewarding, I promise.
Some of you asked what a burpee is. Here is a video link: http://www.youtube.com/watch?v=7MGljX4bbps
Yes, these are very advanced. For beginners, you can do these without the pushup at the bottom. And yes, sometimes there is controversy surrounding burpees. Do I agree? Not at all.
If you are doing them for the first time, you should be surpervised and I always recommend being supervised. Esepcially when it comes to form. But do I find them dangerous? No. (Would I have an very overweight/first-timer/elderly/health-risk/unfit person do it? Of course not.) You may fall on your face if you arms aren’t strong enough to hold you up.
But you also may fall on your face while walking through the grocery store. I think burpees are superb. And hard as heck. And I love them. The feeling of getting just one more burpee today than I did yesterday is gratifying. :)
I had some requests to post my green monster recipe from Monday morning. No, not this green monster. Though, I’d love to have the recipe for that one. It would make my mornings much more exciting.
The most important thing about this green monster?
It is a meal for me.
I’m sorry, but I just don’t count almond milk, greens, and powder or seeds a meal. I drink those too, and they certainly compliment my meals, but they aren’t my entire meal. I need some filler for this belly!
My Green Monster Meal
3/4 – 1 cup almond milk
1/2 cup water
1 pack Amazing Grass
1/2 scoop protein powder
1-2 cups spinach
1 frozen banana
1-2 tbsp peanut butter
some frozen mango chunks
1 tbsp flax
1/4 cup oats or TJ’s Twigs cereal
The banana has to be frozen. If you have never had a frozen banana in a shake before – any kind of shake – you are missing out bigtime. Please try and report back. :)
This holds me over FOR.EV.ER. The only downside? I don’t do well drinking cold things, and this takes me about an hour to drink! I drink it as I’m getting ready.
What was your workout today? Did you feel great afterwards? I did 45 minutes of cardio + 20 minutes of yoga. I’m meeting up with Kema in the morning for what will be a killer workout. We love to lift very heavy with legs, so I’m sure walking this weekend will be a treat.
25 Days of Workouts
WORKOUT #4 – Cardio + Full Body Quickie
For all of your gym go-ers, this is a circuit that keeps my mind off the clock when I’m working out. It flies by. And if you have machines, you certainly can do this, too! Even if you only own a treadmill, use it for the cardio parts.
5 minute warm-up
10 minutes treadmill: 4.0 speed, 8.0 incline (no hands!)
12 lat pulldowns
12 chest presses
12 seated rows
10 minutes elliptical: 12 resistance (this depends on your machine, it should be challenging!)
20 walking lunges
20 stability ball squats
12 leg extensions
10 minutes bike: level 7 (again, depends on your bike)
20 triceps dips
60 second bicycle crunches
12 biceps curls
60 second plank
5 minute cool down
Choose whichever machine you’d like to warm up and cool down, and make sure to use a challenging weight. It will be different for everyone, which is why I don’t post the weight.
As usual, if you have ANY questions, please don’t hesitate to ask. And don’t forget – Friday Trivia tomorrow! :)
10 Comments on “Burpees + Full Body Quickie.”
Mmmmmmm burpeeeees!! I have a love/hate relationship with the burpster. It’s a great way to get your heart rate up in a short amount of time, but daggonit buddy they are tough!!!!!! And recently my trick hip is starting to pop out during burpees, sooooooo I haven’t done them in awhile ;)
I only have the ‘hate’ part of the ‘love-hate’ relationship with burpees. Maybe I’ll have to give them another shot…
I *heart* Trivia Fridays!
Hoping to do the workout you posted tomorrow. Today’s workout didn’t work out (haha) so well – not enough time :( That’s what I get for saving it until the afternoon though!
Ok you are a posting machine…
First the crabmeat bites. I am allergic to crab, I swell up, go into analphalitic shock and end up in the ER. That said, I love the taste of crab and could eat it when I was a kid. God those look good.
“See those little red crystals? These kisses are crunchy!” Peppermint kisses in choc cookies. holy crap you are a goddess. Reminds me of my pepperminty mania lately LOL
but you outdid yourself with the irish cream action. wow. love. swoon.
this post burpeees.
reminds me of 1st grade in catholic school and/or basketball practice in h.s. when we’d get punished and have to do them LOL
sounds like a great workout & the green machine thing sounds amazzzing..yum!
I LOOOVVVEEE burpees! I do them at random all the time :)
My mom used to make me do burpees and because of that I’ve always hated them!
Although for a green monster I’d so do a set or two. hehe
I’m a Crossfitter and definitely have a love/hate (more hate, probably! :-) with the burpee…they just don’t look as exhausting as they actually are! Also, I wanted to say – I’m a recent follower of your blog and I just gotta tell you – I LOVE IT! You have a contagious love for exercise and being fit and (in my opinion) a very balanced and positive take on food :-)
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