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2014 Go hard or stay yo a$$ home fitness thread

 
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femmefatale85 View Drop Down
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Post Options Post Options   Thanks (0) Thanks(0)   Quote femmefatale85 Quote  Post ReplyReply Direct Link To This Post Posted: Feb 06 2014 at 4:23pm
^she's barely leaving the ground...cheating ass lol

tod
ay's workout:
http://www.fitsugar.com/45-Minute-Treadmill-Pyramid-Intervals-26682480

been icing my shins
after every workpout and using tiger balm
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Top 30 Thursday: 30 Variations Of Burpees You Can’t Wait To Try

by TaylorR

It’s Thursday! Does anyone ever wake up and do the happy dance? If you haven’t, you’re missing out.

Thursdays are my only mornings to sleep in past 5:15am, so you better believe I prance around the house as if I am on Dancing With The Stars just waiting for Nigel to tell me how amazing I am.

Dan loves it.

Not really. My a.m. chipperness annoys him. And I think he would much rather do 10 reps of all the burpees below than to have to deal with my morning-loving self.

Remember on Monday how I mentioned my challenge to come up with 30 different variations of burpees?

Well, I did it and now I get to share them ALL with you.

Instead of Top 10 Thursday, this is your lucky day:

Top 30 Thursday: 30 Amazing Variations Of Burpees

If burpees are new to you, you’re about to get a fast lesson. They are one of the best exercises you can do.

Why burpees rock? 

They require no equipment (at least the basic burpee)

They work every BIG muscle in your body

They raise your heart rate, providing both a toning and cardio workout

Your Challenge: 

Before I jump in to showing you all 30 funtastical burpees, I propose a challenge. Choose 15 of the following 30, and complete 10 reps of each. Yes, that is a combined total of 150 burpees. But I know you can do it.

Are you in? Let me know in the comments below. And if so, let’s get started…

30 Different Burpee Variations

30 burpees

80

1. Hurpee (also called a 1/2 burpee)

hurpee

It has a strange name but you’ll remember it!

  • The hurpee is simply a burpee but without a push-up. Some people call this a full burpee… it’s not.
  • To be called a burpee, it must include a push-up.

 

2. Standard Burpee

burpee

 The little guy responsible for this top 30 list!
  • Start standing, squat all the way down to the ground, jump feet back and do a push-up.
  • Thrust your feet back to your hands and explode up to the sky.

Modification tips: 

  • Step your feet back and forward if jumping is too difficult.
  • Push-ups can be performed on knees (for any of the burpees here).

3.  8-Count Burpee

8-count burpee

  • Start like a normal burpee, jumping back to a push-up position with feet together.
  • Complete a plank jack (jump feet apart and back together)
  • Do a push-up and finish off with the thrust and squat jump.

4. Box Jump Burpee

box jump burpee

  • Use a bench, table or stepper (like above) and set to a height you feel comfortable with.
  • Instead of finishing with a squat jump, end the burpee with a box jump. Land softly on top and jump back down to repeat.

5. Candlestick Burpee (My personal favorite)

candlestick burpee

This is my favorite as it combines a classic gymnastic’s training exercise with my beloved burpee.

  • Complete a candlestick by rolling back and pushing toes to the sky.
  • Use core to roll forward and place hands in front of you.
  • Complete the burpee like normal.

6. Dumbbell Burpee

dumbbell burpee

  • This is a variation of the deadlift burpee (as seen below) but the placement of the hands makes it much different.
  • Use a dumbbell large enough that your hands can stay on the ends.
  • Finish, by grabbing the handle and deadlifting the weight up. (see tips below). No jumping.

7. Deadlift Burpee

deadlift burpee

  • Grab a barbell or pre-weight bar (like above).
  • Complete the first part of the burpee with hands on the bar, keeping the core extra tight.
  • The push-up should have your chest coming to the bar.
  • Thrust to standing and keeping back straight, head up, complete a deadlift.

8. Deadman Burpee

  • Lower all the way on to the ground.
  • Use your core and arms to lower down in one straight line. And push-up off the ground the same way.
  • Avoid “rolling” up or down.

9. Decline Burpee

decline burpees

  • Make sure you have a nice sturdy box, chair, or bench.
  • Complete burpee by jumping your feet onto the bench (after putting hands on the ground).
  • Complete a decline push-up.
  • Thrust feet between hands and jump up as normal.

10. Divebomber Burpee

divebomber burpee

Perhaps one of the most challenging variations but one of the prettiest

  • Jump back into a downward dog (instead of a plank)
  • Scoop forward as if there is a piece of wire you’re going under.
  • Reverse back to downward dog before finishing with the squat jump.

11. Double Thrust Burpee

double thrust burpee

  • The “thrust” is the part of the burpee where you jump your feet to your hands.
  • Complete this twice before jumping up off the ground.
  • Keep the core tight and start and finish in a straight plank position.

12. Jump Over Burpee

jump over burpee

  • Use a box or bench that you are confident you can jump over (as you get tired it gets harder)
  • Once over the box, turn and repeat.

13. Traveling Burpee

long jump burpee

  • Make sure you have about 10 feet in front of you.
  • Complete the burpee as normal.
  • At the end, jump up and out as far as possible.
  • Immediately drop back down and repeat moving forward.
  • If space is tight, just turn around and repeat the burpee going back to where you started.

14. Lateral Jump Burpee

lateral burpee

  • Stand beside a stepper top, dumbbell or even a jump rope.
  • At the end, jump laterally over the object and quickly go straight into the next rep.

15. Lunge Jump Burpee

lunge jump burpee

  • The burpee stays the same, all the way through
  • After finishing with the squat jump, complete a lunge jump on each leg.
  • Warning: it’s a butt burner!

16. Med Ball Burpee

  • This burpee required some tricep and core strength.
  • Grab a medicine ball and perform the entire ground part with your hands on the ball.
  • Keep a tight core to ensure the ball doesn’t slip out.

17. Mt Climb Burpee

mt climb burpee

  • After the push-up, complete 5 mountain climbers.
  • Finish like normal!

18. Uneven Burpee

uneven burpee

  • Use a stepper top, push-up handle or a dumbbell.
  • One hand will go on the ground, the other on the box or dumbbell handle. Complete an uneven push-up before finishing like normal.
  • Repeat on the other side, alternating.

19. 1-legged Burpee

1 legged burpee

  • Start balanced on one foot, jump back and complete the entire burpee on one foot.
  • Switch feet at the top, and repeat.

20. Plyo Push-up Burpee

  • In place of the push-up, step it up by doing a “clapping” push-up.
  • If you can’t clap, modify by jumping straight off your hands as much as possible.

21. Pull Through Burpee

pull through burpee

  • You’re going to want a somewhat heavy weight.
  • Make sure you’re on ground that will allow the weight to slide.
  • Start off with it beside you, do your push up
  • Reach underneath, grab the weight and pull it to the other side of your body.
  • Repeat in the opposite direction.

22. Star Jump Burpee

star jump burpee

What a fun burpee!

  • Replace the squat jump at the end with a star jump.
  • Explode up, jumping your feet wide apart, arms up, and quickly bringing everything back in for the landing.

23. Tuck Jump Burpee

tuck jump burpee

  • At the end of the burpee, finish with a tuck jump. Where you bring your knees up to your chest.
  • Keep your head forward and shoulders back.

24. Twister Burpee

twister burpee

  • On the squat jump up, add a rotation (making it a twister squat jump) so you face backwards.
  • Complete a burpee here.
  • Make sure to rotate in opposite directions so you don’t get dizzy.

25. Double Burpee

double burpee

  • Complete the burpee just like normal, except perform 2 push-ups. 
  • You can also add an extra squat jump if you’re feeling frisky!

26. Up Down Burpee

hell raiser burpee

  • Before doing the push-up complete a plank up-down (also known as a “hell raiser”
  • Make sure to alternate which arm is the lead arm pushing back up to the top of a push-up.

27. Upright Row Burpee

upright row burpee

  • Grab a barbell (regular or pre-weighted)
  • Keeping your hands on the bar, core tight so that the bar doesn’t roll, complete the burpee.
  • Instead of jumping, stand up (deadlift the bar) and complete the upright row.

28. Walking Burpee

walking burpee

  • Make sure you have about 5 feet of space to the side of you.
  • Start the burpee, complete the push-up and complete 3-5 steps of a plank walk.
  • Thrust the feet up and finish with the squat jump.
  • Repeat in the other direction.

29. Step Up Burpee

step-up burpee

  • Complete a burpee behind a bench, box or step-up.
  • Do a burpee and replace the squat jump with a step-up.
  • Repeat and step-up with the other foot.

30. Pull-up Burpee

Unfortunately I was not able to get a picture of this because our pull-up bar was being used.

  • Complete a burpee underneath a pull-up bar.
  • At the end, while jumping up from the ground, grab the pull-up bar and complete a pull-up.
  • Jump down and repeat.

These make me feel the most badass of all the variations.

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missunfoolish View Drop Down
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someone tell me how to make the soreness go away Cry

Edited by missunfoolish - Feb 06 2014 at 8:41pm
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Post Options Post Options   Thanks (1) Thanks(1)   Quote Jewelsnyc Quote  Post ReplyReply Direct Link To This Post Posted: Feb 06 2014 at 9:02pm
Originally posted by missunfoolish missunfoolish wrote:

someone tell me how to make the soreness go away Cry
Soak in very warm water & epsom salt. You should take msm prior to your work-outs.
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Post Options Post Options   Thanks (1) Thanks(1)   Quote femmefatale85 Quote  Post ReplyReply Direct Link To This Post Posted: Feb 06 2014 at 10:10pm
Originally posted by missunfoolish missunfoolish wrote:

someone tell me how to make the soreness go away Cry


Warm up and stretch before workouts
stretch after
ice regularly
some people like icy hot, burns too much for me, but tiger balm helped my back



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femmefatale85 View Drop Down
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Post Options Post Options   Thanks (0) Thanks(0)   Quote femmefatale85 Quote  Post ReplyReply Direct Link To This Post Posted: Feb 07 2014 at 9:21am
athleticsistas:    Venus Williams  x
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Post Options Post Options   Thanks (0) Thanks(0)   Quote femmefatale85 Quote  Post ReplyReply Direct Link To This Post Posted: Feb 07 2014 at 9:33am
Doing this jump rope circuit today i found on GQ's website...

Fighting Weight: The Jump Rope Workout

If you think skipping rope is only for the playground, think again—it's your best bet for staying in shape this fall

October 24, 2012

The Workout:

This workout alternates between three-minute rounds of jumping rope and one-minute rounds of calisthenics. As you get into better shape, you can eventually start jumping rope in rounds of four minutes, five minutes, etc.

3 minutes jump rope
Keeping your feet together and your legs straight, jump with both legs at the same time.

Stretch lightly

15 regular push-ups
Start in push-up position with your feet together and your hands shoulder-width apart on the ground. Keeping your body straight, lower yourself until your nose almost touches the ground, then push back up until your arms are fully extended.

3 minutes jump rope
Once again, keep your feet together and jump with both legs at the same time.

10 regular push-ups
Start in push-up position with your feet together and your hands shoulder-width apart on the ground. Keeping your body straight, lower yourself until your nose almost touches the ground, then push back up until your arms are fully extended.

10 dips
Sit down on a chair or bench and cup your hands on the edge on either side of your thighs. Walk your legs out until you're no longer sitting and are supporting yourself on your hands. Using your arms, lower yourself in front of the chair or bench, then push back up until your arms are fully extended.

3 minutes jump rope
This time, bounce from one foot to the other, either jumping on each foot just once before alternating, or changing foot every two or three jumps.

15 full sit-ups
Laying on your back with your feet on the ground and your arms crossed over your chest, sit all the way up until your elbows touch your knees. Lower yourself back until your shoulder blades touch the ground, then repeat.

3 minutes jump rope
Bounce from one foot to the other, either jumping on each foot just once before alternating, or changing foot every two or three jumps.

5 push-ups, 5 dips, 5 sit-ups
Use same form as above.

3 minutes jump rope
This time, do "high knees," alternating feet and bringing your knees up until your thighs are parallel with the ground on each jump.

60 seconds push-ups
You're going to be a little winded by now, but do regular push-ups with the same form as above for a full minute. The goal is to try to get 60.

3 minutes jump rope
Do "high knees," alternating feet and bringing your knees up until your thighs are parallel with the ground on each jump.

60 seconds leg lifts
Lay on your back and make a diamond with your hands under your tailbone for support. Keeping your legs straight, raise them until they are perpendicular to the ground. Still keeping them straight, lower them until your heels lightly touch the ground. Do this as many times as you can in a minute.

3 minutes jump rope
This time, run in place as you skip the rope.

60 seconds dips
Using the same form as above, do as many dips as you can in a minute.

3 minutes jump rope
This time side-to-side again, bouncing from one foot to the other, either jumping on each foot just once before alternating, or changing foot every two or three jumps.

60 seconds decline push-ups
Start in push-up position with your feet together up on a chair, bed, or couch, and your hands shoulder-width apart on the ground. Keeping your body straight, lower yourself with your arms until your nose is almost to the ground, then push back up until your arms are fully extended. Do as many as you can in a minute.

3 minutes jump rope
Keeping your feet together and your legs straight, jump with both legs at the same time.

60 seconds leg lifts
Lay on your back and make a diamond with your hands under your tailbone for support. Keeping your legs straight, raise them until they are perpendicular to the ground. Still keeping them straight, lower them until your heels lightly touch the ground. Do this as many times as you can in a minute.

3 minutes jump rope
This time, bounce on one foot for a full minute and a half, then switch to the other foot for a minute and a half.

60 seconds double crunch
Lay flat on your back with your arms back behind your head, feet on the ground, and knees bent. Bring your knees to your chest while doing a crunch at the same time. Do as many as you can in a minute.

30 seconds jump rope
Do "high knees," alternating feet and bringing your knees up until your thighs are parallel with the ground on each jump.

30 seconds jump rope
This time side-to-side again, bouncing from one foot to the other, either jumping on each foot just once before alternating, or changing foot every two or three jumps.

30 seconds jump rope
Keeping your feet together and your legs straight, jump with both legs at the same time.

60 seconds jump rope
Do "high knees," alternating feet and bringing your knees up until your thighs are parallel with the ground on each jump.

60 seconds jump rope
This time side-to-side again, bouncing from one foot to the other, either jumping on each foot just once before alternating, or changing foot every two or three jumps.

60 seconds jump rope
Keeping your feet together and your legs straight, jump with both legs at the same time.

5 regular push-ups
Start in push-up position with your feet together and your hands shoulder-width apart on the ground. Keeping your body straight, lower yourself until your nose almost touches the ground, then push back up until your arms are fully extended.

5 decline push-ups
Start in push-up position with your feet together up on a chair, bed, or couch, and your hands shoulder-width apart on the ground. Keeping your body straight, lower yourself with your arms until your nose is almost to the ground, then push back up until your arms are fully extended.

http://www.gq.com/how-to/rest-of-your-life/201210/gq-workout-guide-jump-rope

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Post Options Post Options   Thanks (0) Thanks(0)   Quote coconess Quote  Post ReplyReply Direct Link To This Post Posted: Feb 07 2014 at 9:59am
im gonna try the same mini workout from the other day.. 
if my leg really hurts again later.. ill really stop and go to physical therapy. 


the last time i went she told me to get one of those exercise balls and told me what to do.. i was supposed to go back in a week and never did.. i think i feel like i can fix it on my own.. but i never really work on that consistently. 
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Post Options Post Options   Thanks (0) Thanks(0)   Quote HunnyB Quote  Post ReplyReply Direct Link To This Post Posted: Feb 07 2014 at 10:30am
Originally posted by Jewelsnyc Jewelsnyc wrote:

Originally posted by missunfoolish missunfoolish wrote:

someone tell me how to make the soreness go away Cry
Soak in very warm water & epsom salt. You should take msm prior to your work-outs.
I soaked in bubbles, epsom salt, and eucalyptus oil last night....it was divine. My knees feel soooo good
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Post Options Post Options   Thanks (0) Thanks(0)   Quote HunnyB Quote  Post ReplyReply Direct Link To This Post Posted: Feb 07 2014 at 10:36am
CryI'm going to try this....pray 4 meLOL

7. Deadlift Burpee

deadlift burpee

  • Grab a barbell or pre-weight bar (like above).
  • Complete the first part of the burpee with hands on the bar, keeping the core extra tight.
  • The push-up should have your chest coming to the bar.
  • Thrust to standing and keeping back straight, head up, complete a deadlift.
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