Burgee Challenge

The Burpee Challenge WELCOME!

And thank you for purchasing this program!

If you’re not already convinced, I feel the need to extol the virtues of the lowly burpee as an all around body conditioner. Burpees will condition your entire body and will develop strength, explosive power and anaerobic endurance .  Anaerobic exercise is exercise used by athletes in non-endurance sports to promote strength, speed and power. Energy systems trained using anaerobic exercise develop differently compared to aerobic exercise. Anaerobic training leads to greater performance in short   duration, high intensity activities that last from seconds up to about  minutes. In sports that re!uire repeated short bursts of exercise, it’s the anaerobic system that enables muscles to recover for the next burst.

In contrast, any activity performed longer than about two minutes is considered aerobic exercise and taps into a different energy system. "hese exercises include lower intensity activities performed for longer periods of time li#e running, swimming, and cycling. "hey re!uire large amounts of oxygen to generate the energy needed for extended exercise time. All this means that I can coast through a low intensity aerobic wor#out if I want to, but there’s no coasting involved in anaerobic training. "he beauty of anaerobic training is that it’s short and sweet. $hatever your preference for training, you can’t #noc# the benefits of anaerobic training. If I loved running for hours, I’d do it because I loved it, not because it’s super effective for conditioning or fat burning. I %ust happen to loathe it, so it wor#s out well that I can train for & minutes and feel li#e I’m '()E. *(f course if your goal is to run a marathon or do other endurance events, then building a training base through long wor#outs is a re!uirement, but that’s a totally different topic out of the scope of this program+. As well, you #now my stance on the pull up as the  grand-daddy  of all body weight exercises. I thin# we all #now how taxing and how much strength they re!uire. Anyone that’s tried a pull up, or multiple sets of them will tell you that they’re not easy.

ut the burpee and the pull up together and you have one heavenly *or devilish+ combination for wor#out intensity to build anaerobic capacity and strength endurance.  A word of caution…

"he exercises and wor#outs described in this program are advanced and intended for the intermediate to advanced fitness enthusiast. y goal is for you to improve your fitness by way of challenging yourself with #ic# butt wor#outs. Form and quality of movement always trumps quantity of repetitions . Rest is imperative.

"rust me when I tell you that the concept of overtraining for ealous fitness buffs is a reality. /isten to your body and give yourself ample rest and recovery time. As much as I love burpees and burpee pull ups as described in this program, the concept of 0too much of a good thing’ is real. 1ere’s more about the program2 "hese wor#outs should )(" be done consecutively unless at least one day of rest follows each wor#out. "his guide provides exercise and wor#out suggestions to integrate into my pull up and3or push up challenge wor#out program or into your own training program for added variety and intensity. The goal of each workout is to lift as heavy a weight possible for each resistance set (with proper form) and include high quality HIIT (burpeeburpee pull up repetitions. NEVER sacrifice form for reps.  That is" always use the best form possible to av oid in#ury and to train the specific muscles intended.

$ach workout is outlined with a rep scheme but with no specific weight. %ou will choose your weight based on these guidelines& -if you can ge " reps# he $eigh is oo hea%y -if you can ge &' or more reps he $eigh is oo ligh -your $eigh for each se may change (ase) on his principle -as a general rule of hum(# &* reps is lise)

'nless otherwise specified" take ) seconds rest between eac h set.

$ach workout should start with a full body warm up that may include *+,) min of stationary bike" treadmill work" general dynamic stretches such as arm circles" body weight squats etc. $ach workout should end with general cooling down and stretching for *+,) minutes. -lease refer to the eercise library and video library for details on proper form for each eercise. /et0s get started! 'isclaimer2 4ee your physician before starting any exercise or nutrition program. rior to starting, you should discuss all nutritional changes with your physician or a registered dietician. If you are ta#ing any medications, you must tal# to your physician before starting any exercise program. If you experience any lightheadedness, diiness, or shortness of breath while exercising, stop and consult a physician. "hese recommendations are not medical guidelines. "his boo# is for educational purposes only. 5ou must consult your physician prior to starting this program or if you have any medical condition or in%ury that contraindicates physical activity. "his program is designed for healthy individuals 67 years and older only. All forms of exercise pose some inherent ris#s. It is advisable that readers to ta#e full responsibility for their safety and #now their limits. "he exercises and dietary programs in this boo# are not intended as a substitute for any exercise routine or treatment or dietary regimen that may have been prescribed by your physician. 'on’t perform any exercise unless you have been shown the proper techni!ue by a certified personal trainer. 'on’t perform any exercise without proper instruction. Always do a warm-up prior to your wor#out session and end with a stretching cool down segment.

4afety 8irst  5ou will only get positive results from this program if you are performing the exercises correctly. 1ere are a few tips for you to maximie your results2 ,. 9hec# with your doctor before starting any new exercise or diet program. 1. It may be necessary to consult a trainer if you are unsure of how to do any of the exercises. 'o )(" do exercises that you don’t understand how to do. . If something 0hurts’ do not do it. 5ou must understand the difference between muscle fatigue and in%ury. Always error on the side of caution if you feel pain. 2. "his program has the potential to be used with those new to fitness as well as those that are very fit. 4tart off conservatively and increase intensity as you go. *. $e can 0do it all’: however, we may need an extra day of rest between wor#outs so feel free to ta#e a day of active rest between wor#outs if you aren’t up to the

3. 4.

5. 6. ,).

wor#out. Active rest is an activity that is low intensity calorie burning in nature such as wal#ing. ;se proper exercise form and train conservatively in all wor#outs. Always start with the easier alternative exercises if appropriate, even if you have exercised in the past. "he new exercises, and new style of movements will cause muscle soreness even from wor#outs you thin# est 6 min = - >epeat up to C times Worout 5 & %urpee or %urpee *ull +p 2hest Worou t 

6- 'B incline chest press3no rest   - 6& burpee or burpee pull ups ? - >est ?& sec = - >epeat up to C times Worout 6 1 %urpee *ull +p %ac Worout 2

9hoose a weight for the deadlift that you can do for 6& hard reps with good form. 6- 'eadlifts 6& reps3no rest  - 6& burpee pull ups ?- >est 6 min =- >epeat up to C

Worout !$ 1 %urpee *ull up 2hest3%ac Worout7

9hoose a weight for the bench press and deadlift or cable rows that you can do for

6& hard reps with good form. 6- Bench press 6& reps3no rest  - 'eadlift or cable rows 6& reps3rest  ?- 6& burpee pull ups ?- >est 6 min =- >epeat up to C Worout !! 1 %urpee *ull +p %icep Worout7

;se the 0count up3count down’ method described in wor#out . 6& burpee pull ups to 6 heavy barbell curl  burpee pull ups to  heavy barbell curls 7 burpee pull ups to ? heavy barbell curls... 6 burpee pull up to 6& heavy barbell curls Worout !) 1 %urpee *ull +p "ricep Worout7

6- 6& tricep push ups3no rest  - C burpee pull ups ?- >est up to ?& seconds =- >epeat up to C C- 'B tricep over head press3no rest  - C burpee pull ups @- >est up to ?& seconds 7- >epeat up to C

Worout !, 1 %urpee *ull +p 89ill: 'print worout7

5ou’ll need a C& yard area to sprint. "o add intensity, do this on a hill and do hill sprints. 6- C burpee pull ups3no rest  - sprint C& yards ?- wal# return >epeat C times

Worout !. 1 %urpee *ull +p 2ore Worout !

6- C burpee pull ups3no rest 

- ?& sec plan# recovery ?- >epeat up to 6& times Worout !# 1 %urpee *ull +p 2ore Worout )

6- C burpee pull ups3no rest  - 6& hanging leg raises3no rest  ?- ?& sec side plan# left3no rest  =- ?& sec side plan# right3no rest  C- >epeat up to C times Worout !0 & %ox ;ump %urpee *ull +p Worout 

;se the 0count up3count down’ method described in wor#out . 6& box %umps to 6 burpee pull up  box %umps to  burpee pull ups 7 box %umps to ? burpee pull upsF 6 box %ump to 6& burpee pull ups %urpee