Your Hatred For Burpees Is Justified!
Very few people like Burpees. They’re hard, they hurt and they often feel awkward.
The reality is that the majority of people can’t perform a burpee well and may be doing more harm then good.
If you are excessively tight in your hips and/or lack core strength to stabilize while performing a Burpee, it may be best to choose an alternative exercise. My biggest pet peeve is when Burpees are used as a warm-up movement. Are you kidding me?! Burpees are not a warm-up. They are an intense exercise that should not be performed until your core temperature has elevated, your joints are lubricated, your muscle and connective tissue are warmed and your cardio-respiratory system has been gradually warmed up. Burpees place a tremendous load on your shoulders, knees, hips and back and you want to make sure you’re ready for it.
If you feel that you have no issues in your joints and are an intermediate to advanced fitness enthusiast, here’s some ways to safely and gradually incorporate Burpees into your program.
4-Point Burpee – Low Impact
Start standing with your feet about hip width apart. Bend your knees and place your hands onto the floor about shoulder distance apart. Step one leg back and then the other leg back so you are in a plank position with your shoulders positioned over your wrists. Now step one leg back in and then the other leg back in and stand up. Focus on alignment, execution and keeping your core stabilized.
4-Point Burpee – High Impact:
Start standing with your feet about hip width apart. Bend your knees and place your hands onto the floor about shoulder distance apart. Jump both legs back so you are in a plank position with your shoulders positioned over your wrists. Now jump both legs back in keeping your feet wide and your body weight back through your hips. Now stand up.
5-Point Burpee
Same as above versions but add a jump into the air after you stand up. Land softly with control.
6-Point Burpee
Same as above versions but from the plank position, drop into a pushup.
*I personally prefer to do Burpees from a slightly inclined position with my hands on a bench, step or a Bosu Trainer with the flat side up. This enables me to stabilize better since I don’t have to go all the way to the ground.*
With all this said, I’m giving you permission to decide that Burpees just may not be the exercise for you! You can tell your trainer I said so!
Yours in health & fitness,
Sherri McMillan
Yours in health & fitness,
Sherri McMillan
Note: As an avid Columbian reader, you can redeem a 2 week pass at her world-class training studio to help get you started. Contact 360.574.7292 for more details.
Join us for the COUVE CLOVER RUN – 3, 7 & 10 MILES on March 24th, 2019 in downtown Vancouver, WA. Celebrate St. Patrick’s day with us at the 5th Annual Couve Clover Run. Wear your festive green while running or walking 3, 7 or 10 miles along an extremely fast and scenic course to support local charities! We will make you earn your post-event party, but it will be off the charts hosted by Main Event and other downtown Vancouver Pubs & Breweries.
Sherri McMillan
Sherri McMillan, holds a master's degree in exercise physiology and has been inspiring the world to adopt a fitness lifestyle for more than 33 years. She has received numerous industry awards including 2010 CanFitPro International Presenter of the Year, 2006 IDEA Fitness Director of the Year, 1998 IDEA Personal Trainer of the Year, 1998 CanFitPro Fitness Presenter of the Year and 2005/2006 ACE Fitness Educator of the Year - Runner up. She is a fitness trainer, fitness columnist for various magazines and newspapers, author of five books and manuals including "Go For Fit - the Winning Way to Fat Loss" and "Fit over Forty" and the featured presenter in various fitness DVDs. She has presented hundreds of workshops to thousands of fitness leaders throughout Canada, Australia, Mexico, Jamaica, New Zealand, Germany, England, Spain, South America, Asia and the U.S. She is the owner of Northwest Personal Training in downtown Vancouver, the founder of WHY Racing Events & WHY Community, participates in various community fundraisers and can be found running, biking, or hiking around the community. Find more information at nwpersonaltraining.com.