Hold & Explode!

19 Sat, 2011 § 4 Comments

“Get lower!”

“Explode!”

“Tight core!”

“Watch your form!”

“Good throw!”

“Keep moving — faster!”

Partner moves are great because you can push each other — plus you always want your part to be over.  This move was no different.  As the sets progressed, we did not want to hold the squat any longer than necessary; as our muscles fatigued, an explosive burpee became nearly impossible.

We liked this so much, we had to share it with you!  Even if other people have done this, I am giving Dave major credit for an awesome move.

~

Ball Throw Burpees

Allie: begin in squat with legs  at 90*, holding medicine ball in front of chest.

Dave: do a burpee, jumping/returning into a squat position:

[burpee: squat & bring hands to ground – jump feet back into a plank position – do a push up, exploding as you push up, popping into the squat position.]

Allie: throw the ball to Dave as he lands in the squat.

Dave: catch the ball

& stay in squat.

Allie: burpee,

[try to keep your head in line; my form is not great here]

jump back into squat position.

Dave: throw the ball.

Allie: catch the ball.

Continue alternating moves between partners for duration of time or reps.

Your quads will hate love you.

Thursday morning we met a couple people at the gym & did a group workout:

  • 4 rounds: 10 x ball throw burpees each person followed by 15 x these each side
  • 4 rounds of a partner switch up:  one person did 10 x 45* lean-back medicine ball throws while the other person did weighed quick steps as quickly as possible while holding a medicine ball in front of his/her chest
  • 3 rounds: triangle presses [side bend, works obliques] followed by pull ups [I did 5]
  • we finished up with another set of pull ups & Dave’s crazy “windshield wipers” — which is another exercise we should just show you

~

I hope it was worth the wait, because last night I did not feel like changing  into workout clothes & sweating to burpees, just  to get dressed again.

There was pizza waiting after all!

So we got up bright & early to show you our burpees before hitting the crag in Jack’s [a.k.a. rock climbing in Jack’s Canyon].

Hope you are enjoying an active weekend as well!

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