Day 21: Burpees
Intentionally performed burpees are superior to the spastic method commonly used in some HIIT programs. Controlled burpees, without the useless jump, allow the trainee to focus on tightening the glutes when standing up, and focus on form throughout the entire movement.
Time Domain - Notice more rest!
EMOM - Every minute, at the top of the minute, perform burpees for :30, then rest 1:00
Start the clock
Execute burpees, based on your level, for :30
Rest 1:00 (this more rest than Day 10)
Start again at 1:30, and repeat.
Will be a total of 3 sets.
Example:
00:00 Start burpee(ing)
00:30 Stop and rest 1:00
01:30 Start again
02:00 Stop and rest 1:00
03:00 Start again
03:30 Stop and rest 1:00
04:30 Start again
05:00 Stop and rest and go about your day.
Workout Level Suggestions
Level 1, 2, & 3: All levels perform burpees for :30
Level 1: 4-Count
Level 2: 6-Count
Level 3: 8-Count Body Builders
Coaches Plan
Level 2 for me. I am going to focus on exploding back to my feet 5th count of the 6-count burpee.
Resources - How to
Eight-count burpee (aka. body builders)
Score: Share to website comments and/or Facebook
Note the number of burpees completed in total. By round if you like.
Share how it felt.
Was this rest better?
How was your breathing? Anything sore?
How did it feel?
What was challenging?
Did anything hurt?