Ripped in 2 Minutes (Burpees)
One day a few weeks ago one of the Xtreme Fitness classes noticed an annoying techno song on the satellite we were listening to. It was called "ripped in 2 minutes". We joked about that being a good name for a training program. I said "burpees!". And thus the "Ripped in 2 Minutes" training program was born.
We are all interested in looking as buff as possible and getting super fit but on the other hand we are busy people. Well here is the ultimate solution!
By working up to 2 minutes of burpees a day, you can get "ripped in 2 minutes!". Start with 10 repetitions, adding 2 each day until and work up to 2 consecutive minutes of burpees. This process may take a long time but the results will be worth it.
Burpees are also not for the faint of heart. They look somewhat easy but use almost every muscle in the body and get the heart rate up there. So I seriously recommend you ease into them by adding some to your regular training or exercise program to get your body used to them.
Start by adding 10 reps 2x a week then increasing to 3x10 reps. Then start decreasing your rest time between those sets and lastly start increasing the number of days you do them unitl you are doing them every day. Then go for reps each day. Increasing your total reps weekly.
To perform a Burpee:
1.
Begin in a squat position with hands on the floor in front of you
2. Kick your feet back to a pushup position
3.
Immediately return your feet to the squat position
4. Leap up as high as possible from the squat position.
Repeat, moving as fast as possible.
You should maintain a fast pace for this exercise. Strive for maximum height with each jump. Most athletes will average between 12 and 15 repetitions per 30 seconds.
Add A Pushup To The Burpee
Once you get good at burpees and are looking for an extra challenge, you can add a pushup to them.
To perform a Burpee with a pushup:
- Begin in a squat position with hands on the floor in front of you.
- Kick your feet back, while simultaneously lowering yourself into the bottom portion of a pushup. Your arms will not be extended.
- Immediately return your feet to the squat position, while simultaneously pushing "up" with your arms. You will perform a pushup as you return your feet to the squat position.
- Leap up as high as possible from the squat position. Repeat, moving as fast as possible.
Sound too difficult? Remember it’s all about safe, consistent progress. Almost anyone can start with one! Then it’s two, then three and so on and so forth until you are at 100.
Plus, who doesn’t want to be "Ripped in 2 Minutes"?
DE Coaching Team
Krista Schaus PICP CPT
Ontario CANADA
krista@definingedge.ca
Kate Kline PICP CFT
Arizona USA
kate@definingedge.ca
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