Take a Bite Out of Burpees October Challenge

Ghouls, goblins, Slender Man….  October is when are the scary stuff comes out; so it is the perfect time to pull out the BURPEES!  What better time to face your fears?  The burpee, like the push up, is a full body workout.  However, after a few sets, your legs should feel a little bit like lead!  With each rep, you will work your arms, chest, quadriceps, glutes, hamstrings and abs.   Would you rather face a clown in a dark alley or 25 sets of burpees?

burpees-do-themOk.  So, we know the muscles that the burpees work, but other than it being an exercise that trainers love to throw into classes to make our students moan (false, by the way).  What are the benefits to this compound movement?  Because you are working all of those muscles, this move will build your strength.  Additionally, since your goal is to move quickly (and safely) you are building your endurance.  Think about raising that heart rate while you are completing these sets.  You should be breathless after your sets are done.  Lastly,  since this is a compound movement, we are working on coordination as well as balance.  FUNCTIONAL FITNESS, MY FRIENDS!

THE MOVE

The basic move that we will be performing contains the following steps:

  • Stand tall with your feet hip width distance apart and arms down by your side.
  • Lower into a squat position with your hands on the floor in front of you, fingers wide.
  • Kick your legs backwards into a push up position.  Aim to kick the legs back simultaneously.  Body should be in a straight line, from head to heels.
  • Thrust both feet forward so you are back in the squat position.
  • Jump up and raise both hands over your head.

You know me, always giving you options!   Do you want to participate in this challenge, but do not thing that you are able to complete the basic move quite yet?  Here are two options for you.

OPTION #1

  • Stand tall with your feet hip width distance apart and arms down by your side.
  • Lower into a squat position with your hands on the floor in front of you, fingers wide.
  • Step both legs backwards so you are in a push up position.  Body should be in a straight line, from head to heels.
  • Step both legs back in to chest so you are back in the squat position.
  • Lift up onto the balls of the feet, with your hands raised above your head while squeezing your glutes.

OPTION #2

  • Stand tall with your feet hip width distance apart and arms down by your side while standing in front of a chair, riser or step.
  • Lower body at the knees, chest up; place your hands firmly on the elevated surface in front of you.
  • Step both legs backwards so you are in an incline push up position.  Body should be in a straight line, from head to heels.
  • Step both legs back in.
  • Lift up onto the balls of the feet, with your hands raised above your head while squeezing your glutes.

 

HOW DO YOU MEASURE RESULTS?gray-stopwatch

Just like last month’s challenge, we are starting this month’s challenge with a minute FIT TEST.  You will count how many burpees you can do in a minute.  If you take a break, take a breath and keep going.  Use the entire minute.  Note if you completed the regular burpee, option #1 or option #2.

As I mentioned before, burpees are not only a strength exercise, but endurance as well.  We will complete another FIT TEST to see how much you have improved!  There is nothing like fast, hard results!

purple-present.jpg

I WANT TO WIN!

We all will be winners in this challenge…  Here’s how you can!  You have to participate.  🙂

DRAWING ONE – “VIRTUAL” WINNER

  • Completing “done” on Team Best You Facebook page per the daily schedule (this does not include Rest Days, unless you are catching up for missed days).
  • A member accepts your invitation to join our group Team Best YouI am able to see you accepts your invitation.
  • Posting pictures of you in action!
  • Motivational posts for the group!
  • Completing extra credit moves…  Noted on the calendar this month by fangs

Each of these actions will earn you one entry into the drawing to be held at the end of the challenge.

DRAWING TWO – CHECK-IN/TFF WINNER

TFF App.pngDon’t worry, there’s an app for that!  Are you aware of the Texas Family Fitness App?  You aren’t?  Download it today.  You will be able to check-in, log your workouts, complete your daily challenge assignment and even take pictures of your workout….  All on this app.    Any pictures taken on the app, or completing your workout on the app, will also provide you an entry into the “virtual” drawing.  No need to double your work.

I know that there will be a learning curve, so I will let you know when all check-in’s must be done through the app.

Check-in to Texas Family Fitness and tag me on Facebook to let me know that you are completing your challenge.   ALL CLASSES ARE ELIGIBLE FOR AN ENTRY INTO THE TFF DRAWING!  Woo Hoo!!!  Did you see that?  All Texas Family Fitness classes, all instructors allow you an opportunity for an entry.  No “wasted” workouts.  Ha, ha, ha.

So, let’s do this!!!  We will start off pretty easy!  “Bite” days are also our challenge days.  Videos will be posted in Team Best You of these little extra moves.  If you are ready to joing, send me a message and I’ll be happy to add you!

 

 

 

 

 

 

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