Blog Archives
Why Laura Loves (and Hates) the Burpee
With UFX Instructor and Fitness Guru, Roberto Murichi, at NYSC
Another Workout Wednesday has arrived! Just like last week, I’ll be spending this one at New York Sports Club getting my butt kicked in a small group training class called UXF, short for “Ultimate Fitness Experience.” Thanks to some great instruction from my friend and master personal trainer Roberto Murichi, my classmates and I are mastering some of the simplest exercises that can make an amazing impact on the body.
One of those exercises is the burpee. It’s one of those strength training exercises that also offers one heck of a cardio kick. Here’s the “basic” breakdown to the four-step exercise:
- Start off standing with feet hip-width apart, back straight and abs tight (draw in your navel toward the spine).
- Bend knees and drop your hands to the floor.
- Kick your feet back to a push-up position and immediately return your feet to the hands with knees bent.
- Jump straight into the air as high as possible. Repeat, moving as fast as possible. Make sure you keep your abs drawn in throughout the movement.
With each rep, you work your chest, arms, deltoids, thighs, hamstrings and abs. After ten reps, my heart rate is up and my legs are seriously burning. After Roberto made us run through a circuit that featured a combination of kettlebell swings and burpees, I felt like I pushed myself harder than I would have during a typical jaunt on the elliptical.
Aside from the full-body benefits, there’s another great perk associated with burpees: you don’t need equipment to get them done! You can do burpees in your living room, in a park or in your hotel room if you’re on the road for work.
In the end, I love this exercise because I can feel so many parts of my body working hard to get through each rep. Of course, this is the same reason I hate the exercise, too. (Usually, the “hate” factor starts after the first set of ten reps.) But if you’re looking for a full-body exercise to kick your workout into high gear, adding the burpee to your fitness program is a surefire way to have fun, be fit and feel fabulous!
Small Group Training
On this Workout Wednesday, I thought I’d tell you about a new adventure I just started to add a little variety to my own routine.
Every Monday and Wednesday night for the next eight weeks, you can find me at New York Sports Club getting my butt kicked in a small group training class called called UXF, short for “Ultimate Fitness Experience.” Six of us signed up for the one-hour class led by my friend and personal trainer extraordinaire Roberto Murichi. One class down and I can’t wait to go back for more! Along with getting a killer workout, I’m also using this class to expand my knowledge as a personal trainer by learning from someone who’s been in the industry for the past decade.
A “Basic” Butt-Kicking Exercise!
The Push-Up
After a warm up that included eight rounds of bicycle crunches, squats and push ups – performing as many reps as possible in 20 seconds, followed by 10 seconds of rest – Roberto set up five stations for us to rotate through as a circuit. The exercises ranged from using ropes to lifting with kettlebells. We worked at each station for 60-seconds straight, then moved on to the next. (There was one rest station. Each of us breathed a serious sigh of relief when it was our turn to move to that spot!)
After several rounds, it was easy to see how this class offers a killer combination of strength training and cardio. As we move forward, the exercises will change, and the number of rounds will increase. Roberto will “score” each of us at an upcoming class and he’ll do the same thing when we wrap at the end of April. I can’t wait to see how my numbers compare!
Photos by Lauren Bachner
Along with the intense exercises and Roberto’s expertise as a motivational fitness instructor, there’s something else I love about this class: the small group dynamic.There’s some sort of instant bond that seems to develop when you get a half-dozen people together who are at different stages of training. One of my small group classmates has been working with Roberto in one-on-one sessions for the past two months. His wife also signed up for the class, but in her case, it marks the first time she’s stepped foot inside the gym during the same time frame.
While each of us may be starting at a different fitness level, we all share similar goals of improving our strength, endurance and agility. The bottom line is we’re all looking to do what we can to be physically fit.
I look forward to spending the next eight weeks sweating it out with my new classmates and encouraging each other to get through those seemingly never-ending circuits. Whether you sign up for a small group training class; take the same Zumba classes every week; join a running club or workout with a personal trainer, it’s nice to have fitness friends to help you on your journey to have fun, be fit and feel fabulous!
lauralovesfitness 