Thursday, March 5, 2015

Amazonia: the Billy Burrus Build a Burpee Badass Bonanza

For Friday, 6th of March, 2015

"What do extreme athletes, elite military forces, and football teams have in common?

They all embrace burpees and regularly include them in their workout routines.

Lots, and lots, of burpees.

But burpees aren’t just beneficial for hardcore athletes or certified badasses…

They’re for everyone...."

"And now, here are five reasons why burpees are awesome—and why they should be your new favorite exercise:

1. They burn mega calories

Burpees make your body a fat burning machine.

That’s because since burpees are an intense fully body exercise, they burn a ton of calories. Plus, research shows that high intensity exercises like burpees burn up to 50% more fat than moderate exercising.

And better yet, they speed up your metabolism throughout the day—meaning you’ll burn more calories all day long, even after your burpee hell is over.

So if you want to lose weight, ditch the recumbent bike and elliptical machine—and do some burpees instead.

2. They make you stronger

The burpee is a full body strength training exercise and the ultimate example of functional fitness.

With every rep, you’ll work your arms, chest, quads, glutes, hamstrings, and abs. After a few sets of burpees, your legs should feel a little bit like lead.

3. They’re great for conditioning

Why do you think burpees are embraced in the hardest of workouts (like CrossFit)?

Because they’re great for developing conditioning and endurance! And they get your heart rate up—fast.

Burpees are a great way to get in shape quickly, whether your goal is to learn a new sport, train for a triathlon, hike a big mountain, or, just to look good.

4. They’re portable and require no equipment

The best thing about burpees? They require absolutely no equipment.

That’s right. Zip. Zero. Zilch.

You can do burpees in your house, in a nearby park, even in your hotel room.

5. You can add them to almost any workout

Unlike running, which is a slow, monotonous form of exercising (unless you’re sprinting), burpees are fast paced, dynamic, and never boring."

#IHateBurpees but Billy didn't and he helped cultivate my hate into motivation and determination. 

Visit Billy Burrus' Kryptiea Fitness at
Today we are going to dissemble and rebuild a Burpee, literally from the ground up. 3 rounds, 9 exercises, 483 reps.

1. 21 Squats

2. 21 Mule Kicks
3. 21 count Plio Push-up (Hold it)

4. 7 Push-ups

5. 21 Mountain Climbers

6. 21 Sumo Squats

7. 21 Jump Squats

8. 21 Jumping Jacks

9. 7 Burpees

One Team Victory Burpee!

1 comment:

  1. 3 sets of 7??? Weak sauce. Try the 12 minute athlete workout and do 100 burpee in a row. The creator of the Spartan races does 100 burpees every morning he wakes up.