Robert Troch: You got 20 minutes to go until your favorite show is on and you are doing nothing but watching reruns anyway. Let's combine the last three workout blocks into the full burpee today on Fusion Fitness TV.
Host: Fusion Fitness TV, the place for your weekly health and fitness; start up, tune up, and shape up.
Robert Troch: Hi, I am Robert Troch and this is Jen. Today is the day when we take everything you learned in the three previous workout blocks and we put it all together. Today we are doing the full burpee. Let's get started.
In the last three episodes we covered a lot of ground. Let's review all six stages of the 6 count Burpee. There is the squat, the jump back, the pushup, jumping forward, jumping up, and back into the squat. It's one exercise after the other without stopping. Let's review all the common mistakes and ways to fix them. Here is just a really bad way to squat, heels are lifting off the floor, excessive rounding in the back and leaning too far forward. Here you see the heels are still lifting off the floor but now the knees are flooring way out to the side, going far past the toes. Here is just the opposite, now the knees are collapsing inwards. Here the back is straight but she is still weaning way too far forward and of course the heels are still lifting off the ground.
I can emphasize this enough; do not allow your hips and lower back to sag like this on your jump back. This is just a half jump, it's not really even a jump back. You need full extension to a full yoga plank to get the benefit of this exercise otherwise your back is just getting punished. Remember on pushups, elbows after the sides are tough on the shoulders.
Remember to sit way back in your hips with a long spine as you do your squats. One way to practice is, is with a partner, as you see Jen and I doing here. Sit way back and press up through your heels, so you can really squeeze your butt muscles to stand back up. Some people are so tired in their ankles, hips, legs, and back. They are doing the flat footed squat as we've been demonstrating, it's just pretty much out of the question. A great variation is an all time exercise called a deep knee bend. Your heels lift and you squeeze through your gluteus hard to stand back up. If your knees are feeling weak and you are having trouble just keeping your knees in line with your toes, you can use a soft ball between your knees. Squeeze the ball hard as you descent and squeeze the ball hard as you come back up. Make sure to put your arms out in front of you as you go down to help with balance.
There is a lot of ways to modify burpee so you can do them. One is to put your hands on a box like you see Jen doing here. Another is where you can just leave the pushup out, this is called Burp, but you can read the FFTV article "The Burpee part 4", for more details on how to modify this exercise for you.
Look at that, Jen loves doing burpees. When you start doing them and see how much bank for your workout buck that you get, so will you. Hey, you made it. We took three exercises, combined them all together in one terrific workout. As usual, please leave your comments at fusionfitnesstv.com/episode4, that's episode number 4.
I am Robert, this is Jen, and this is Fusion Fitness TV.
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