Hi Fusers! It's March!! Woohoo, spring is just around the corner, and I'm pretty sure we're all sick of the rain. So here's to sunny, drier days ahead! And burpees.
That's right, although that looks like a misplaced word in the paragraph above, I want to assure you that you read correctly. This month we will be focusing on burpees. I know, I know....here's what you're all thinking....
The poor burpee. Seriously, for an exercise that is so incredibly effective and efficient, why can't there be more love for it?! Did you ever think about that? Well guess what??
I get it. Burpees are hard AF. However, they get results, and that's what we're after, right?Burpees are a full body exercise that work pretty much every muscle in the body, meaning that you can burn more calories in a lot less time. They help you develop strength, explosive power and anaerobic endurance. And conveniently, they can be done anywhere with no equipment necessary. That's right, ANYWHERE. So next time you're at Whole Foods....just saying :)
According to Wikipedia, the burpee was named in the 1930s for American physiologist Royal H. Burpee who developed the burpee test. As part of his PhD thesis, he created the burpee as a simple way to assess fitness. The exercise became popular during WWII, when it was adopted by the US Army to assess the fitness level of recruits. Originally, the burpee consisted of four steps:
- Squat down and place both hands on the floor in front of you.
- Jump feet back into plank position
- Jump feet forward.
- Return to standing.
Today, it is commonly done as a 6 step exercise:
- Bend over or squat down and place both hands on the floor in front of you, just outside of your feet.
- Jump both feet back into plank position.
- Drop to a push-up—your chest should touch the floor.
- Push or snake up to return to plank position.
- Jump feet back in toward hands.
- Explosively jump up into the air, reaching arms straight overhead.
Here at Fuse, we generally do the 6 step variation, and prefer this definition:
Commonly done among inmates....so this month, you guys will be our inmates, and we will be working on the most badass exercise around.
The challenge for the month will be to increase your burpee stamina and will be tested as such: 5 rounds of 60 seconds of burpees followed by 60 seconds of rest in between rounds. You will tally the total amount of burpees you do in all 5 rounds, and that will be your score. Each week, you will perform this challenge (you only need to do once a week, you will have something else to do during this time if you have already completed yours for the week) and the goal is to improve your score each week. We will be giving out prizes to the awesome coffee cart at Flowerland on Solano Avenue for best improvements. However, the strategy is not to go super slow the first week on purpose just to win. While we will be awarding the biggest improvements, we will also be taking into consideration the best efforts all the way through the challenge.
Alright, let's do this! And maybe, just maybe, we can get just a few likes for the dreaded burpee by the end of March.
At the very least, Pascha and I will increase that number to 2 people :)
Yours in health,
Kristin at Fuse Fitness