I dunno about you, but I'm sick of people being pansy-ass pusses.
There's no reason you gotta be a wuss, even though in today's society it's not considered "cool" to be strong, tough, dedicated, a leader, of convictions, or the like.
Well, that's not the kinda person I am, nor is it the kinda person I wanna be around.
If you agree w/me, then check out my new blog over at GI Nutrition.
=>CHECK BLOG HERE
I talk about what it takes to be a "real man" in today's society, why I the best place to be a "real man" is with a real workout. I'm going to be discussing my own workouts as well.
(What are my own workouts? I'll be honest...it's like I've said before. I don't ask anybody to do something I wouldn't do myself. I recently just went back and started the "Working Class Cardio Workout" - the exact same thing I sell on my site. In fact, yesterday's workout was GPP then 125 burpees. Did the burpees w/no jump,
and tried to crank them out as quick as I could. Got them in just under 9 mins.
If that kinda workout sounds like your thing, then GO HERE TO SEE MORE.)
I'll be updating the blog hopefully a couple times/week, so be sure to watch for it.
Don't worry - I'll send you links when I do!
And while you're over at the GI site, be sure to check their "Ideal" line of supps. Awesome stuff at a great price (and I never thought I'd endorse supps). Use the promo code "WIGGY" when you check out to save 10%.
Again, go find out what it's like to be a "real man":
=>READ WIGGY'S NEW BLOG AT GI NUTRITION
Train Hard, Rest Hard, Play Hard-
Matt "Wiggy" Wiggins
MMA Training | MMA Workout | Cardio Workouts | Workout Plans
PS - Got some COOL stuff coming up in the coming days, including a review of probably the MOST COMPLETE core training manual ever produced, as well as a monster rant on this link a buddy of mine sent me about "exercise in a pill"...argh...
Showing posts with label burpees. Show all posts
Showing posts with label burpees. Show all posts
Wednesday, March 10, 2010
Monday, February 25, 2008
20 Minutes + 2 Exercises = Your Ass Kicked
If you want a great workout in 20 minutes, have no equipment (but a little bit of room), and don't mind huffing, puffing, sweating, and overall kicking your own ass, here is a great workout for you.
Set a stopwatch (or just look at a clock - one with a sweeping second hand would work best) and every minute, on the minute, do a set. Alternate between Burpees and Jumps. Repeat for 10 rounds. 10 rounds = 20 minutes.
Each "even" minute (0,2,4,6,8,etc.) is a set of burpees. Each "odd" minute (1,3,5,7,9,etc.) is a set of jumps. At the end, you'll have done 10 sets of each.
The burpees are in "traditional" format - squat down, thrust feet out, do a pushup*, thrust feet back under you, and stand up (we won't use a jump with these burpees). Burpees are done in sets of 10. When that gets easy, bump it up to 12, then 15. If you want to substitute Squat-Thrusts (same movement minus the pushup), you can, but start with a minimum of 12 reps. Then 15, then 20.
(*To make the burpees harder, thrust the feet out and do the lowering portion of the pushup in one motion, so that for a second or so, your hand are supporting your entire bodyweight.)
For the jumps, just get an object that is roughly 18-24" high, and jump over it facing forward. Turn around, and jump back. Repeat until you've done 10 reps. Jumps can be done all forward, forward and back, side to side, etc. - mix it up. Make sure your object is something that can easily be knocked over, you won't get hurt on, and that you won't damage should you not make the jump or trip.
The first few rounds will seem easy. Don't let that fool you. Somewhere around 6-7, you'll suddenly realize that you're working a lot harder than you were in the beginning, and this is harder than you thought it was gonna be. Did anybody get the number of that truck? :-)
This is the exact workout I did today. I did Squat Thrusts for 15, and Jumps (over a box roughly 20" high) for 12. 10 rounds later, I had done 150 Squat Thrusts, and 120 Jumps. I was toast. I finished up with a slow 5 mins jog to cool down.
25 minutes and I was in and out.
For those of you that are looking for some variety in your Density Conditioning, (esp. when using it in Working Class Fitness - The Programs), try giving this a shot. Do more reps and rest less to make the workout more "dense".
Let me know how it goes.
Wiggy
Set a stopwatch (or just look at a clock - one with a sweeping second hand would work best) and every minute, on the minute, do a set. Alternate between Burpees and Jumps. Repeat for 10 rounds. 10 rounds = 20 minutes.
Each "even" minute (0,2,4,6,8,etc.) is a set of burpees. Each "odd" minute (1,3,5,7,9,etc.) is a set of jumps. At the end, you'll have done 10 sets of each.
The burpees are in "traditional" format - squat down, thrust feet out, do a pushup*, thrust feet back under you, and stand up (we won't use a jump with these burpees). Burpees are done in sets of 10. When that gets easy, bump it up to 12, then 15. If you want to substitute Squat-Thrusts (same movement minus the pushup), you can, but start with a minimum of 12 reps. Then 15, then 20.
(*To make the burpees harder, thrust the feet out and do the lowering portion of the pushup in one motion, so that for a second or so, your hand are supporting your entire bodyweight.)
For the jumps, just get an object that is roughly 18-24" high, and jump over it facing forward. Turn around, and jump back. Repeat until you've done 10 reps. Jumps can be done all forward, forward and back, side to side, etc. - mix it up. Make sure your object is something that can easily be knocked over, you won't get hurt on, and that you won't damage should you not make the jump or trip.
The first few rounds will seem easy. Don't let that fool you. Somewhere around 6-7, you'll suddenly realize that you're working a lot harder than you were in the beginning, and this is harder than you thought it was gonna be. Did anybody get the number of that truck? :-)
This is the exact workout I did today. I did Squat Thrusts for 15, and Jumps (over a box roughly 20" high) for 12. 10 rounds later, I had done 150 Squat Thrusts, and 120 Jumps. I was toast. I finished up with a slow 5 mins jog to cool down.
25 minutes and I was in and out.
For those of you that are looking for some variety in your Density Conditioning, (esp. when using it in Working Class Fitness - The Programs), try giving this a shot. Do more reps and rest less to make the workout more "dense".
Let me know how it goes.
Wiggy
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