One thing I can predict every time a client looks at his workout, is a low groan when he sees "Burpees" listed in the circuit. "Oh lawd, not BURPEES!"
If you workout, more than likely you are familiar with a Burpee, especially if you do any form of circuit training and or do plyometric exercises. For those of you not familiar with a burpee, it's a full-body explosive movement that usually contains the following 6 movements.
- Step 1: Squat down and place both hands on the floor (use dumbbells as hand grips if desired).
- Step 2: Jump both feel back fully extending both legs so that your body is in a plank position.
- Step 3. Lower your body into a pushup position
- Step 4. Raise your body back into the plank position.
- Step 5. Jump both feet back into the squat position.
- Step 6. Explosively jump up into the air with your arms above your head.
|Royal H. Burpee|
I'm often asked, "Where did this form or torture come from?" Sorry to say, not from hell. LOL! It actually was developed by a man named Royal Burpee. He developed it as a part of an exercise test in the late 1930's. It was used by the military to test overall agility, coordination, and fitness. His version however, was a milder version. It was a 4-point movement without the pushup and vertical jump. His version was repeated only 4 times as a part of his testing. During the test he took several different heart-rate
measures and used them in a calculation he created that assessed the heart's efficiency at pumping blood which he used to measure the person's overall health.
|Royal Burpee's Original 4-point Movement|