Wednesday, 11 November 2015

Workout Wednesday - TRX Burpee

The dreaded burped.  I watch the students in my class cringe when I say - "Ok next up TRX burpee."  But they should be thrilled to do these. Why?  Because they are hard.  When an exercise is hard to do it means that it is working a lot of different body parts or it is pushing you out of your comfort zone into a different level of work.  In that push is where gains in fitness and strength happen.  

The key to using this push to a level of discomfort is to pay attention to your body.  There are those times when we are working where we thing we can't do one more rep and someone say yes you can.  And you end up pushing yourself further than you thought you could.  Then there are those times were you look around the room at what someone else is doing and think - if they can do it, I should be able to.  

When you aren't ready for a move or push yourself beyond your level of fitness, you risk injury.   So what is important with these or any exercise you push through is that you listen to your body and what your are capable of.  

That being said, I find burpees with my foot in the trx strap easier than actual burpees.  What is great about these is you are working your entire body, arms to balance, shoulders, core, legs and because of the up and down it is a fantastic cardio movement too.

Here are the basic burpee steps:

  1. Start with your straps in single handle, mid-calf length.
  2. Put your right foot in the foot cradle and start out about 4 feet from the anchor point.
  3. Place your hands on the floor and let both feet move back toward the anchor point in a plank position.
  4. Do a push up (optional)
  5. Stand with your free leg in the same start position and jump on one leg.
  6. Complete 8-12 reps for 1-3 sets.  Repeat on the other leg.

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