Take one burpee add in a box jump over and you get one of the most brutal exercises I have done in a while!
Burpees and jumping over anything are tough, I don't mind burpees when they are simple standard burpees... kind of but adding in a jump and that heart rate is going to shoot up unless you control that breathing! So why am I suggesting this move for you - because it is a fantastic exercise for the whole body, get that blood pumping, heart working and an all round good fat burning exercise!
So the equipment you need is a box to jump on to, if there are no boxes at your gym then set up a barbell with 20kg plate on - enough to create a good height for you to jump over, and mats on the floor if you need them.
You can start this exercise off in two ways, either facing the bar or box or to the side. It really makes no difference unless the exercise specifies facing the bar.
The burpees will happen first - this is to be a hand release chest to the floor burpee! None of this half burpee I see where people going into a plank and springing back up! Get that chest to the floor!
Next is the jump over the bar or onto the box. Position yourself so you are close enough to jump on or over to make sure you don't trip or fall! Once on top of the box jump down and perform another burpee, and repeat!
Look at doing 30 seconds of these with 30 seconds rest for 12 minutes and you will really feel a goo burn!
If you want to add it into a routine I did a great one on Saturday of the following -
15x box jumps
10x pull ups
15x burpees
10x wall balls
for 20 minutes as many reps as possible
Combine the box jumps and burpees together for 15 reps and add in 15x kettlebell swings to replace the 4th exercise.
Let me know how you get on and enjoy!!
Happy belated new year! I know this probably should have been written before the new year, but with revision, holiday season and training time was limited but also there are no rules!
Last year was good personal life wise but professionally not so much! From August onwards I changed all the things that were making me miserable - I started my online course (exam next week ah!) I started crossfit and I looked for new jobs and eventually got a new job with better pay, no stress and actually something that is perfectly suited to me!
I want to make 2016 and selfish year, I spent the last two years trying to please other people be it relationships, friendships or work, now I want to focus on me and what I want to do!
Obviously not by becoming a recluse and shutting everyone out but me, that really would be selfish! But focus on what I am doing and not worry about other peoples opinions or what they think!
So 2016 looks like this - good holidays with family and my boyfriend, exams, crossfit qualifiers and competitions! It's all very exciting and I have a good feeling about this year!
I am still not back at work yet, which is great for the studying because I have alot of free time! You would think having a month off would be awesome but in reality it kinda sucks because everyone else is at work!!
Apart from working on myself, I haven't really made any new years resolutions this year - more like promises to myself, have fun, enjoy yourself, less stress, work hard to achieve your goals and look after yourself!
I think these should be goals for everyone this year! We can always improve areas of our life but sometimes things fall into place without even thinking about it!
To end on a high here are my 5 peaks from last year!
My new job - I love my new job and I am so happy I took a chance and went for it
Moving in with the boyfriend - the whole things falling into place without you realising really applied to this one! Us moving in together happened naturally in that I was cat and house sitting for 1 week whilst he was away and then I never left!
Our first holiday together - We had to change our holiday due to the tragic events in Tunisia last year, and it looked like we were not going to be able to go! Thankfully we managed to reorganise for 2016 and still went away to stay at his parents place in Tenerife for 10 days it was glorious!
My brother getting into the army - this had been his dream since he was 16 and he finally achieved it! it has been a long process but as of March 2016 he will begin his training - I could not be prouder of him and I am so excited for him to be living his dream!!
Starting crossfit - Crossfit has changed my life. Honestly it made me fall in love with my body and what I am capable of. The gym changed my body but crossfit made me love it - I am constantly amazed that when I really push myself the things I can do or lift. How can you not be proud?
I am excited to compete this year, and would love to be saying this time next year that I will be registering for the open.... goals!
So here is to 2016! 7 days in and your doing ok!
