Robert Troch: I got to go, I am doing the show. I will talk to you tonight, yeah bye. As you can see I am a busy person you probably are too. I like to get the most out of my exercise time and the burpee is a great way to get lean, lose fat and build strength, flexibility and stamina all at the same time. So, for those of you that are multitaskers today it's the burpee part 2 walkouts here on Fusion Fitness TV.
Hi, I am Robert Troch, this is Jen. We got a lot of positive comments about last week's episode and apparently we even got some fan mail. Jen, print it one of them up, so let's see what it tells and it says, thanks. Love FFTV, you are so lucky to have an intelligent beautiful talented woman like Jen on the show but why doesn't Robert perform more of the exercises while Jen leads the show. The name is blank, that's weird it's written on a FFTV station here. Well, we at FFTV will certainly consider any comments you make. On today's workout block, Jen is going to be showing us the burpee part 2.
You have accomplished stage 1 of the full 6 count burpee and are now in the bottom of your squat. From here, she drew her legs back into a yoga plank. Skip her head out of stage 4 and jump forward back into your squat. Did you notice what was starting to go wrong there, lets watch some more. Once you have jumped back, the most common mistake is to allow your hips and lower back to sag. Whatever you do please don't do this. This doesn't look good for your lower back, does it? Watch again, head sagging, lower back sagging, not good for you at all. Another mistake are half jumps, this keeps you and your back in a flexed position for the duration and besides the possibility of this eventually hurting your back, you are missing out on lots a great ab strength work in developing so much needed flexibility.
To fix the sagging problem you will need to strengthen your abs. Your abs need to be flat and tight. If you have a fat gut you can still tighten what's underneath there, everyone has abs. So, as you jump back, inhale into your stomach and tighten your abs as if someone was about elbow you in the stomach, raise them tight, then exhale as you jump forward. Jumping back and forth between squats and plank is pretty advanced so to build the strength and flexibility you need all you have to do is walk your feet backwards and forwards, this is also a great fix if you are only able to do those half jumps you saw earlier. Take as many steps as you need but always work through your full range of flexibility.
If you have trouble walking in and out of a low squat, you may need some hamstring flexibility, try this straight leg walkout called the modified. Walk your hands away from your feet into a yoga plank, now walk your hands back to your feet until you feel good stretch in the back of your legs, then walk your feet away from your hands into a yoga plank again. Abs are tight here right, now reverse the movement and walk your feet towards your hands, when you feel that stretch walk your hands away from your feet again. How about one more here, hands to feet, feel the stretch, feet to plank. This is also a great standalone exercise.
Walkouts work your upper back and shoulders pretty hard. To keep your shoulders healthy, you want to avoid the mistake of allowing your elbows to turn inwards and face each other at any time. This closes your shoulders up and could lead to frustration and pain. Work on rotating the pits of your elbows forward, squeeze the muscles behind and underneath your armpits to help with this. When you can hold this position, try walkouts again. Please also refer to the FFTV article burpee part 2 the jump back for more details. As you rotate the pits or your elbows forward, do not move your hands, keep your fingers facing forwards. If you are still working on the elbows, just hold yourself on a yoga plank and practice for time. Work up to something like a 60 second hold and enjoy the strength you are building, abs tight.
May be Jen is working too hard, please leave your comments at FusionFitnessTV.com/episode 2, that's episode number 2. How are your squats going? Are you able to find time to do, are you excited to be working up to a full burpee? If you are then be here for next week's fitness block where Jen is going to be demonstrating the burpee part 3 the push up. See you next week.
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