Hold & Explode!
19 Sat, 2011 § 4 Comments
“Watch your form!”
“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.
[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!