Robert Troch: Excuse me for a moment. I didn't have time for breakfast, so I grab something on the way, sound like you? Bagels, croissants, donuts for breakfast, come on, did you know as soon as this stuff is digested, it turns to sugar and it takes this from here and puts it here. Not good my friends. Today, we are going to learn an exercise that will help take care of all that, here on FusionFitnessTV.
Host: Welcome to FusionFitnessTV, the place for your weekly health and fitness; start up, tune up, and shape up.
Robert Troch: Hey, we made it, here we are, our first episode. Hi, I am Robert Troch, this is Jen. Today we are doing the Burpee, yeah I know it sounds like a scary name but for an exercise that burns fat, that makes you leaner, stronger, more flexible, it has few equals and it's been around forever. And the reason for that is because it works. We are going to break it down into four fitness blocks that almost anyone can do it.
Let's show them a full burpee first so they know what they working to. This is a FusionFitness workout blog. The full 6 count burpee is really three exercises strung together one after the other, there is the squat, the jump back and the pushup. When done right, the full 6 count burpee will build strength, flexibility and a whole lot of stamina. Today we are learning stage 1 of the full burpee, the squat.
Here is the right way to do a body weight squat, feet are flat, hip sitting back, with your spine straight and your arms are out for balance. Now let's watch some common mistakes and ways to overhaul them. Lifting your heels off the floor and practically doubling over as you see here is a no, no. Remember, it's feet flat on the floor. If your heel is lift, you may have tightness in your ankles and calves. Refer to the FFTV article, Ankles And Calves, What A Pain!, for ways to fix that problem.
Here you'll see Jen flexing her back without much of bend in all on her hips and have to slam forward, that looks painful, doesn't it? Let's fix it. Whenever you squat, always remember to sit way back, your weight on your heels. Refer to that FFTV article, and on the 8th day was created The Burpee, part 1, that is, for more details on how to sit back.
Here is another major no, no, one or both of your knees caving inwards. Doing squats like this can really damage your knees, ouch. Let's fix this. Make your abs flat and tight. Now use the strength in the front of your hips and consciously pull yourself down. If you are able to get deep enough, you can use your elbows to press your knees outwards, so they are inline with your toes. This is the position you want your knees to be in. Holding here for 10 seconds is good, 30 seconds even better. Many of you will feel this one. Alright, abs flat and tight, sit back, weight on your heels, extend your arms in front of you for balance. Then pull yourself down and press your knees outwards. Inhale on the weight down and exhale on the way up. Now start practicing. If you are new to this, start with 10 squats and add, say, one or two each day until you are able to do 50 of them. Doing body weight squats will began to increase your strength and flexibility preparing you for the rest of the full 6 count burpee.
How is this working for you so far? Please leave your comments at fusionfitnesstv.com/episode1. Let us know what you have for breakfast, do you even eat breakfast or when was the last time you are able to do a full squat if you even ever were able to do a full squat. We'll see you next week here for the burpee part 2. Thanks for watching.
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