There aren't many courses dedicated to the Burpee but one I found truly does that and then some. It's written and published by MMA Conditioning Specialist Funk Roberts called 50 Shades Of Burpees. Here's the scoop on it...
Just when you think there were only a few variations of the Burpee, good ole Funk puts the cherry on top of a giant cake with 200 Variations and over 50 workouts ranging from Sports to MMA, Conditioning, Beginner & Advanced. The names alone are pretty awesome but once you see what the workouts consists of it makes it even more bad ass. Although its geared towards Finisher Circuits and Tabata Style Circuits, it can still inspire other ways of High Intensity Interval Training.
Learn the history of the Burpee and why its practically pound for pound one of the best if not the best in getting a heavy workout anywhere anytime using little to no equipment that burns fat, builds muscle and adds on HGH like there's no tomorrow. To me the price was well worth it and i'm just touching the surface of the amount of variations I've tested myself on. Understand why its a staple for conditioning for world-class athletes, military and law enforcement recruits to test the wills of individuals who seek and are demanded high quality endurance and toughness. For examples of the variations check out the Video below.
44 Of The Greatest Burpees Ever
Friday, October 21, 2016
Wednesday, October 19, 2016
Getting Back To The Bridge
Hey Bad Asses,
I've been getting back into Bridging lately mainly to stay in good shape but more importantly keeping my spine and abs strong especially when it comes to recovery from my Burpee HIIT Workouts. It's important to keep your neck and spine healthy even in various sports like Football, Wrestling, MMA and others. I have been off and on doing Bridging Exercises for over a decade now and even at 32 Its important to maintain that healthy spinal cord and keeping the core strong well into my 40's in the next decade and beyond. Sure I'm young and still vibrant compared to those in those in their 50's and 60's but at the same time I feel bad for those poor souls in their 20's and in my age range already having issues with their joints, aching backs and thinking they're "invincible" and testing their limits in just everything. I'm all for having a great time and testing what you're capable of but at some point, certain things will come back and bite you in the ass if you don't take care of yourself.
I've read reports on crossfitters as young as 17 already having back surgeries and tearing their joints to death before they're even fully developed. Young girls in their 20's putting on way too much muscle for their structure to handle and training hard as much as 6 days a week and busting up their bodies like its a prestigious thing to do. I get it; the excitement, temptation and the belief that if you push yourself to the max you'll go far. Actually the opposite is true; when you don't give yourself the time to recover, being aware of your body's ability to regenerate and not progressing according to your body's needs you will get hurt and have injuries you can never come back from.
Back to me talking to you about my latest bridging endeavors; whether on my days off or some time before my big HIIT Workouts I've been working towards slowly building back the type of flexibility I had back in my 20's where going into bridge wasn't all that difficult with or without a wall, hold a gymnastic bridge well and bridging for health reasons not for the glory of being crazy flexible and strong in the exercises themselves. Last night I did 3 types of bridges just before I started writing this. It helped clear my brain, felt more relaxed and getting that endorphin high that only bridging can give me. This is the type of training that opens up the body in a very meditative manner, its intense but not hardcore. Its not only a way to build strength but also put muscle on the legs, back, abs & yes the neck. Most people cringe seeing someone holding a position where their head and feet are the only body parts touching the floor and of course its not for everyone yet the percentage of that is extremely low. Its understandable but when you don't give into fear and look at what its really capable of in terms of your overall health, the way it could protect from very harmful injuries and be the very reason your spine is as strong as it can be. I could easily hold a 3 min. back bridge cold if I wanted to but doing only one type of bridge will have me neglecting the other muscles in the neck and work my abdominals from another position. The Back Bridge or wrestler's bridge extends the abdominal wall while the front bridge is the flexion of that position. You want to have your muscles working in the best positions possible working opposite areas of the body not from an isolation standpoint but utilizing the body as a whole.
Bridging is one of the areas of exercise that has helped stayed injured-free for years; I've never had a spinal injury, never bruised my neck, never had a concussion and have kept my back so strong I've never really had to take as much as an asprin or muscle relaxer when it had a spasm or two. I feel healthier and stronger when I bridge & I get into a greater state of meditation than through any other method. It puts me into a state of mind that is calming and soothing even though it is an intense contraction or isometric hold throughout the exercise. You can learn more about by checking out my friend Logan Christopher's course called Advanced Bridging. Its got info on everything he knows about the Bridge from the simple holds to doing insane athletic moves, some of which I learned personally from him. He is the main reason why I love Bridging so much, he doesn't just teach the exercises, he goes into the very depths of the underworld on Bridging and what it can accomplish with the right strategies for flexibility, conditioning and unbelievable level of strength & agility that you won't get from anything else.
Learn about it and let me know what it has done for you. Always love finding out from others what they think of courses like this.
Have a great day and keep in touch. You all are awesome.
Big Ben
I've been getting back into Bridging lately mainly to stay in good shape but more importantly keeping my spine and abs strong especially when it comes to recovery from my Burpee HIIT Workouts. It's important to keep your neck and spine healthy even in various sports like Football, Wrestling, MMA and others. I have been off and on doing Bridging Exercises for over a decade now and even at 32 Its important to maintain that healthy spinal cord and keeping the core strong well into my 40's in the next decade and beyond. Sure I'm young and still vibrant compared to those in those in their 50's and 60's but at the same time I feel bad for those poor souls in their 20's and in my age range already having issues with their joints, aching backs and thinking they're "invincible" and testing their limits in just everything. I'm all for having a great time and testing what you're capable of but at some point, certain things will come back and bite you in the ass if you don't take care of yourself.
I've read reports on crossfitters as young as 17 already having back surgeries and tearing their joints to death before they're even fully developed. Young girls in their 20's putting on way too much muscle for their structure to handle and training hard as much as 6 days a week and busting up their bodies like its a prestigious thing to do. I get it; the excitement, temptation and the belief that if you push yourself to the max you'll go far. Actually the opposite is true; when you don't give yourself the time to recover, being aware of your body's ability to regenerate and not progressing according to your body's needs you will get hurt and have injuries you can never come back from.
Back to me talking to you about my latest bridging endeavors; whether on my days off or some time before my big HIIT Workouts I've been working towards slowly building back the type of flexibility I had back in my 20's where going into bridge wasn't all that difficult with or without a wall, hold a gymnastic bridge well and bridging for health reasons not for the glory of being crazy flexible and strong in the exercises themselves. Last night I did 3 types of bridges just before I started writing this. It helped clear my brain, felt more relaxed and getting that endorphin high that only bridging can give me. This is the type of training that opens up the body in a very meditative manner, its intense but not hardcore. Its not only a way to build strength but also put muscle on the legs, back, abs & yes the neck. Most people cringe seeing someone holding a position where their head and feet are the only body parts touching the floor and of course its not for everyone yet the percentage of that is extremely low. Its understandable but when you don't give into fear and look at what its really capable of in terms of your overall health, the way it could protect from very harmful injuries and be the very reason your spine is as strong as it can be. I could easily hold a 3 min. back bridge cold if I wanted to but doing only one type of bridge will have me neglecting the other muscles in the neck and work my abdominals from another position. The Back Bridge or wrestler's bridge extends the abdominal wall while the front bridge is the flexion of that position. You want to have your muscles working in the best positions possible working opposite areas of the body not from an isolation standpoint but utilizing the body as a whole.
Bridging is one of the areas of exercise that has helped stayed injured-free for years; I've never had a spinal injury, never bruised my neck, never had a concussion and have kept my back so strong I've never really had to take as much as an asprin or muscle relaxer when it had a spasm or two. I feel healthier and stronger when I bridge & I get into a greater state of meditation than through any other method. It puts me into a state of mind that is calming and soothing even though it is an intense contraction or isometric hold throughout the exercise. You can learn more about by checking out my friend Logan Christopher's course called Advanced Bridging. Its got info on everything he knows about the Bridge from the simple holds to doing insane athletic moves, some of which I learned personally from him. He is the main reason why I love Bridging so much, he doesn't just teach the exercises, he goes into the very depths of the underworld on Bridging and what it can accomplish with the right strategies for flexibility, conditioning and unbelievable level of strength & agility that you won't get from anything else.
Learn about it and let me know what it has done for you. Always love finding out from others what they think of courses like this.
Have a great day and keep in touch. You all are awesome.
Big Ben
Monday, October 17, 2016
4 Minute Abs
Anyone who's been around infomercials knows about the Super Core Workout: 8 Minute Abs. The type of workout that is quick and get you building muscle in less than 10 minutes a day. Let me point out that most infomercials are full of bullshite and are really just entertaining globs of crap that 95% of the time or higher have no real usage in the real world or in real based fitness elements. Those little videos of "fit" people trying to sell a product to the average person where they suck you in and make you put down money that you earned through hard work (or stole out of your nana's purse) so you can "build" the body of a greek god or goddess. Talk about marketing BS.
What if there was a way to not only cut that time in half but get greater results without the need to really hype anything and go with old-fasioned, balls to the wall conditioning that works for all fitness levels with progressions and variations that can take the weak and make them possibly nearly superhuman in the most humanly possible? Its the one exercise that can be done anywhere, anytime and will jack up your heart rate nearly or close to in the one of sprints. What if this one exercise got you winded so fast you need longer time to recover and not only that but jack up your hormones regardless of your age or your sex. Its the Burpee my fellow fitness crazies; a classic movement that has stood the test of time since it was a mainstay for World War II trainees to prepare for the fight of their lives. The Burpee puts on muscle, helps you lose weight, burn off fat and aids in your endurance all at the same time.
The Burpee not only hits the legs and muscles of the upper body but strikes into the very Core (pun intended) of your abs where stability and contraction are needed to doing a solid Burpee movement. So you're getting the best out of one exercise. When you add in the push-up it becomes an almost mystical form of conditioning where fat screams bloody murder, muscles pop up and your cardio becomes your greatest ally. How can you do this in 4 minutes? You can do 8 Intervals where you bust out a set for 30 seconds and then rest for 90; you're only working a total of 4 minutes and then dogging it the rest of the time. You can also use it as a finisher where you do 8 rounds of 20 seconds on and 10 seconds rest. Think about it, being able to train a total of 12 minutes a week and be able to burn calories like crazy even hours after a workout. No more long and boring runs on a treadmill, no more forcing yourself to go outside in bad weather (seriously, you'd have to be into S&M if you think you can workout efficiently outside during a hurricane or in a place like Antarctica where the warmest weather is -18 and your balls are sucked back into ribcage) and no more excuses that you can't do them anywhere; you can do them in a hotel room, at the park, around the corner of your building, at home or anywhere else.
This is one of the fastest ways to put on lean muscle and burn fat like butter on a hot pan and have it melt like the Nazi in Raiders Of The Lost Ark. Get your lungs firing and soon enough, you'll be seeing and feeling the body in a whole new light. Go ahead, give it a shot. You might like it.
What if there was a way to not only cut that time in half but get greater results without the need to really hype anything and go with old-fasioned, balls to the wall conditioning that works for all fitness levels with progressions and variations that can take the weak and make them possibly nearly superhuman in the most humanly possible? Its the one exercise that can be done anywhere, anytime and will jack up your heart rate nearly or close to in the one of sprints. What if this one exercise got you winded so fast you need longer time to recover and not only that but jack up your hormones regardless of your age or your sex. Its the Burpee my fellow fitness crazies; a classic movement that has stood the test of time since it was a mainstay for World War II trainees to prepare for the fight of their lives. The Burpee puts on muscle, helps you lose weight, burn off fat and aids in your endurance all at the same time.
The Burpee not only hits the legs and muscles of the upper body but strikes into the very Core (pun intended) of your abs where stability and contraction are needed to doing a solid Burpee movement. So you're getting the best out of one exercise. When you add in the push-up it becomes an almost mystical form of conditioning where fat screams bloody murder, muscles pop up and your cardio becomes your greatest ally. How can you do this in 4 minutes? You can do 8 Intervals where you bust out a set for 30 seconds and then rest for 90; you're only working a total of 4 minutes and then dogging it the rest of the time. You can also use it as a finisher where you do 8 rounds of 20 seconds on and 10 seconds rest. Think about it, being able to train a total of 12 minutes a week and be able to burn calories like crazy even hours after a workout. No more long and boring runs on a treadmill, no more forcing yourself to go outside in bad weather (seriously, you'd have to be into S&M if you think you can workout efficiently outside during a hurricane or in a place like Antarctica where the warmest weather is -18 and your balls are sucked back into ribcage) and no more excuses that you can't do them anywhere; you can do them in a hotel room, at the park, around the corner of your building, at home or anywhere else.
This is one of the fastest ways to put on lean muscle and burn fat like butter on a hot pan and have it melt like the Nazi in Raiders Of The Lost Ark. Get your lungs firing and soon enough, you'll be seeing and feeling the body in a whole new light. Go ahead, give it a shot. You might like it.
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