Double Squat Sapate For Conditioning

 

Experimenting can be fun as hell. Testing out new things and even making little tweaks to make it work for you. It's all part of the journey right? Think I'm now on a third variation of the Sapate or Hindu Burpee and it's shaping up to be a favorite. The sequence is pretty simple, do a Hindu Squat, squat down again to get into a plank and then do the Hindu Push-up or Wave Push-Up. Did a HIIT Workout of this on Wednesday and doing it again today. 

Here's a Short Demo of how I do it. It keeps the old school style of doing 2 Squats & a Push-Up and build a different level of conditioning that keeps you lasting for quite some time. HIIT Style Workouts are best with this but if you want to test your reps and see how far you get, go for it. I do advise you to do enough that it doesn't become sloppy. Be efficient and let it be naturally smooth. 

You don't have to go completely crazy on this, just work it enough so it gives you the benefits of recovering well, conditions the body so you can effectively continue the rest of your programming and use it as a tool like anything else. I'm not sure many even do this version cause it's not everyday you see someone do 2 Hindu Squats + 1 Hindu Push-Up in a sequence, there's different squat variations you'll see all over Youtube or Insta but not always this one specifically. It's a great workout in and of itself taking the ancient formats of the Traditional Exercises Pehlwan Wrestlers do and just making a slight change to the classic.

Conditioning is the best asset next to staying as strong for the things that matter. You can be gym strong and conditioned but often times it only stays in the gym and not out in the real world. Some can pull it off and be successful doing gym work and things outside of the gym and I wish them success in that. It's not about adding variety or just mixing and matching weird shit together, it's opening up the mind to what's possible and taking bits and pieces that create your own puzzle to what makes you fit and healthy. That's the best thing you can do. 

Do you want to try out this version and learn what it can do for you? Let me know in the comments what you think of it and tell me your insights to your own Burpee type workouts. Let's learn from one another. Be amazingly awesome and keep killing it.  

Sometimes, Some Crimes Go Slipping Through The Cracks

 Bernarr Macfadden once said "Weakness is a crime. Don't be a criminal." in most cases, he was right but if you ever read the book Mr. America by Mark Adams, there were some questionable things the man did that made you think twice if he was a little off in the head. However; it's important to know that building strength and health can keep you out of a jam and avoid certain unlawful activities when it comes to fitness.

Nobody's perfect and we all slip every once in a while where it can be a workout, a missed meal or go off a program. It's the consistency of staying so called "weak" that can be criminalizing but it's mostly on ourselves. certain things aren't always in our control but we do what's possible to keep things in check.

On that note, when it comes to bodyweight training, the most common exercise in many aspects is the Push-Up. Whether the typical Regular Ones, Hindu Style or Isometric Holds, Push-Ups are the ground work for building strength and conditioning beyond just being an upper body movement. It is a test of control and a test of what you can do with just you alone. They can be done anywhere and can make someone very successful in various aspects of life. 

Some only do one format, others learned multiple variations that they can use in their arsenal. You have incredible knowledge at your fingertips on doing types of push-ups that will send you into realms beyond your imagination. That sounded really corny and a marketing cliche didn't it? For real though, it is important to understand what certain push-ups will do within certain muscles in the body because not all push-ups are created equal and that's ok. Some start out with a few and expand to doing hundreds at a day at some point, others may prefer doing a certain amount of reps to get a pump or to stimulate the muscles in order to build strength and then there are those who just like holding at certain points of a push-up in an isometric fashion. However you do them, as long as they don't hurt you or cause harm to the shoulders and elbows, you can have great success.

Train to what gives you the best benefit. That's the true nature of the game. If you want to go nuts and do hundreds of push-ups a day, go for it if it helps you stay strong. Just remember, doing that is just one aspect of the puzzle, it's not the only way to results and not everyone is meant to do hundreds a day. There are people who do have joint problems and doing tons of push-ups can make things worse so find a solution that doesn't make you feel pain in your joints. Hell, most of the time these days, I'll do no more than a couple hundred myself and that's it, other times, I'll do my 1 minute push-ups where I hold the top for 30 seconds, then hold at parallel and not touch my chest to the floor for another 30 seconds. I'll repeat this kind of push-up for several sets. In some workouts I'll superset them with a 1 minute Horse Stance and do up to 5-7 supersets. 

The most push-ups I've ever done in a workout was 600 doing different variations and could do 250 doing a deck of cards with Hindu Squats. I like doing Fingertip Push-ups from time to time and like the Mishra Dand style in honor of the ancient wrestlers of India. Find what works for you and kick ass in it. I believe in you and you fucking got this. Be amazingly awesome.