THURSDAY SHIFT 11/14/2019
100 Burpees (you pick your burpee style)
Burpees must be completed in 1 min on - 1 min off
Time cap: 20 Min (10 min of work + 10 Min Rest)
Score is time you finish rep 100. If you do not get to 100 - your time is 20:00 and you will put how many reps you got in the comments.
So the way this works is you get 1 min to do as many burpees as you can! Then you get 1 min to rest.
You keep repeating that cycle until either -
- You finish 100 burpees
- You hit 20 min!!
Pick the style of burpee that will allow you to get at least 5 every round!
Regular burpees with chest and thigh touching the ground, feet jumping or stepping in, jump and clap.
Knee burpees. Placing the knees down before the push up portion.
No push up burpees. Hand down, feet step or jump back, feet step or jump in, hop and clap.
OR bench burpees! Hands on bench/box feet step or jump back, push up on bench/box, feet step or jump in, hop and clap! This one is great for pregnant mama bellies!
BURPEES - There are many reasons why you might need to modify the burpee. Especially if you find that the shape of your pregnant belly is becoming too uncomfortable to move throught the range of motion, if you are coning in the plank position, or if jumping back or forward causes too much pressure in the pelvic floor please consider one of the following modifications: No push up burpee, Elevated burpee, Step back/forward burpee, Air Squat + Elevated Push Up, Table Top (all fours position) + Air Squat. You can also always sub a movement that allows you to move a little more fluidly like Ball Slams, KB Swings, Farmer/Goblet march, Glute Bridges, Sumo Deadlift High Pull
BOX JUMP/JUMP/SKIP OVERS - This is going to be all about managing the impact and pressure to your core and pelvic floor. The SHIFT options for smaller Jump/Skip Overs are good for helping you achieve the stimulus with a little less impact. You can ALWAYS substitute Step Ups if you want zero impact or even KB Swings if you want to get a little more explosive with your hips. For pregnant mamas, please remember that if you are unsure if you can complete the movement because of balance, strength, or coordination it may not be worth the risk of potentially falling or busting up your shins! For mamas further along in their Postpartum you can try a lower height of box to practice that two foot take off and landing without the extra impact. Focus on your breath and posture throughout the movement and do less reps if that helps you concentrate on good technique and awareness in your body.
BURPEE BOX JUMP OVER - Use the subs above for ideas on how to modify BUT if the movement is too complicated feel free to separate it into two different pieces like Elevated Push Ups and Step Ups or sub something else that serves your Pregnancy or Postpartum Goals!