Let's be real, people: Of all the exercises we love to hate and hate to love, burpees are right up there among the top three - if not king of the mountain at No. 1! Because burpees are no joke, right? They require maximum effort. They test our determination and, depending on how many are in the WOD, our endurance.
Yep, burpees kick badass. But if we keep at them, they also help US kick some major badass. #FACT.
The best part? They can be done in a very short window of our precious time. This efficiency of time spent vs. results is HUGE during the holidays that, basically, start right now as we prepare for Halloween. Before the kids' trick or treat baskets are even emptied, it will be Thanksgiving...then Christmas and Hanukkah...and before we know it, New Year's Eve is here.
Crapsticks! So we have to #getAFTERit, and pronto!!! Fear not - I have the perfect solution: The 2012 BadassBurpeesChallenge. (Don't all release a sigh of relief at once, now! We GOT this.)
Here's the skinny: Every day, at least once a day but up to four times a day, we stop and do one minute of burpees. We count how many we do in a minute. We log it every time. Maybe you set a goal at the start, like "I did 20 but my goal is 30 in one minute." At the end of six weeks, ending on Nov. 22 (Thanksgiving Day!), we each do one final minute to see just how much faster, stronger and more Badass we have gotten at those burpees. You send me your video #proof, and the winner (based on greatest gains, most fun and creative video), gets a prize pack of some awesome swag!
THIS is what one minute of burpees looks like:
You've GOT that! So tell me, are you in? Are you in to #getafterit? Can you spare just one minute a day to show yourself how awesome you are? Maybe you even add some "oomph" by doing a burpee with a Bosu, like this:
This challenge is simple. Doable. Measurable. It requires the smallest fraction of our busy days. And at the end, we will no doubt surprise ourselves at how much strength we have gained!
Burpees are badass like that. Little wonder that the U.S. Army, amid WWII, adopted burpees as a way to assess recruits' agility, coordination, strength and overall fitness levels!
The BadassBurpeesChallenge starts today. I will post video #proof of myself and others along the way (send me yours and join the Badass Fitness Facebook group for a steady stream of updates, encouragement and fist bumps. Share this post, spread the love! The more, the merrier. That is how the Badass Army rolls!
I will leave you with a Burpee Fun Fact:
According to the Oxford English Dictionary, the exercise was named in the 1930s for American physiologist Royal H. Burpee, who developed the Burpee test. He earned a PhD in Applied Physiology from Columbia University in 1940 and created the "Burpee" exercise for his PhD thesis as a quick and simple way to assess fitness.
Thank you, Dr. Burpee, for keeping us on our toes...and hands...and jump-ups!
Coming next week: Paleo Pumpkin Bread with muscle-building "frosting," a guest blog from the Badass Fitness VP, and a Freaky Friday TRX workout to scare off those candy zombies!