Sunday, February 22, 2015

"I'd Rather do Burpees"

Ever think you'd say the words: "I'd rather do burpees"? Well, after the workout we did this morning in UXF Tabata, that was just the case for a few brave souls.


The workout, designed by my fellow Coach, Brooks Dyer, consists of the following:
5 RFT, 24min time cap

  • 20 jump squats
  • 20 push-ups
  • 20 TRX rows
  • 20 power cleans
  • 20 seesaw press

It's heavy on the upper body but such a great workout! I highly recommend it!


For the WORKOUT OF THE WEEK:
Doublet ladder: going from 1 --> 15 burpees while doing 15 --> 1 KB swings
So the sets look like this:
1 burpee, 15 KB swings
2 burpees, 14 KB swings
.... [+1 burpee, -1 KB swing]
14 burpees, 2 KB swings
15 burpees, 1 KB swing

In total, you'll end up doing 120 burpees and 120 KB swings!

Now, along with these awesome workouts above, I also want to take a second to review nutrition. Refueling after an intense workout is crucial!! While a lot of my clients and fellow workout enthusiasts have an individual goal of trying to lose a few pounds or drop a pant size, proper nutrition after stressing your muscles is not only going to HELP you lose weight and be healthy in the end, but it's also going to ensure efficient recovery for your muscles. There will be a variety of "experts" out there telling you that you must have "X number of grams of this-and-that exactly such and such minutes [made-up number...] after finishing your workout" and this isn't some hard-fast rule. Yes, it's important to replenish your muscles and body with water, electrolytes, protein and healthy fat and carbs soon after a workout, but that doesn't mean you need to buy into some ridiculous GNC product and consume it a set-time after. Just get home, make tuna+avocado with an apple on the side or have some greek yogurt (I like Fage 0% Plain because there is NO sugar!) with fresh berries (real sugar) and granola.

The worst thing you can do though? Is not eat because you think that it's going to help you lose weight. You're messing with your metabolism and not helping your fatigued muscles heal, which could lead to feeling overly sore the following day (for your next workout).

Hope everyone has a fabulous week!

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