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May 19, 2013


Burpee Challenge version 2.0!

Yeah, we love burpees.  And if you dont love burpees, heres why you should:    Because this guy says so!


Funk Roberts, MMA fitness trainer, says that burpees are awesome,and I'm not gonna argue with him!

We at the South Pas SDWW love love love his burpee set and I encourage everyone to try it!  It takes 15 minutes to complete and I promise you'll be wiped and feeling pumped at the same time.









Here's the set:

 7 frog thrusts
- pushup followed by jumping your legs forward into crouching position without moving your arms from pushup position

 7 jump squats

 7 jump pull ups (As Joanna said before, doesnt every Space  have an iron gym?)

 7 burpee/pull ups (with push up)

28 moves total, then rest 1 minute.

5 rounds
should take you 10-20 minutes total.






Heres why its awesome:

1. Interval training.  like good ole tabata training, its another type of High Intensity Interval Training (HIIT) thats been shown to improve aerobic capacity AND anaerobic capacity, all while building muscle to boot!  plus its uber efficient.    who wants to run for an hour when you can just go all out for 15 minutes and be done with it?






2. Total body workout.  During this set you should be using all of your muscles, all of the time.     Just like paddling.  Use everything in your arsenal together to produce one movement.  From your calves, quads, butt, abs, back, lats, shoulders, biceps and forearms.







3. Each set should be a balls-out  1-2 minute set, similar to a 500m Dragonboat sprint.  :)  At the end of the set, when you're starting to reach your anaerobic max, focus on maintaining CONTROL and FORM while using burst energy to hit your top SPEED and POWER.  



So without further ado, I present to you:

FUNKS BURPEE WORKOUT  (the best youtube video ever)


So this is South Pasadena SDWW's gift to all of Space.  We hope you enjoy it as much as we do.  And dont forget the sake bombs after!   Special thanks to Andy for introducing us to this gem!  



and btw, here is the second best youtube video ever