Marissa's Burpee Complex

Wow is it April already? I'm sorry I haven't posted on the blog yet this year. I've had a crazy busy start to the New Year. Anyway…happy April and happy spring (well, I think Spring is on it's way here in Michigan….but one never knows). This month I've combined some of my favorite moves and created Marissa's Burpee Complex. I've also inserted a first time video for you demonstrating how the movements are done. I was by myself, and this is probably 1 of 48 different takes and the result of 20-30 minutes, so just in preparing this short video demonstration for you I had a pretty good workout and of course, lots of fun! I should have made a "blooper reel" going back and looking at the many videos I made this morning. Needless to say, I always have fun working out and I'll try and "hire' a videographer for next time! I hope you have fun with this months challenge. 

If this video does not play, you can always find it on my Get Fit with Ris Facebook page 

So, you will do a burpee combined with mountain climbers and then jumping jacks. That will count as 1 rep (see, in this video I said "set" that would have gone on the "blooper reel").  I also show and mention some alternatives you can add into this to keep it fresh such as twisting knee tucks, and jump ropes. As always, modify the movements and repetitions to challenge your level of fitness, and always check with your doctor prior to beginning any exercise program. 

In Health & Fitness,

Marissa

December Burpee Fitness Challenge

Happy December!

I am a day late posting the December Challenge this month, but no worries you can still make up yesterday's 10 Burpees today for a total of 20 on December 2. 

There seems to be a love/hate relationship with Burpees, I for one love them. Sure they suck, but Burpees are a great total body workout completely, functional and only requires the use of your own body weight. Burpees combine a squat and push up while also targeting your lower body, upper body and your core. It's a quick way to get your heart rate up while targeting the muscles in the lower body, upper body and your core at the same time. 

There are many different variations of the burpee, you can check out youtube for one that looks challenging for your fitness level. You do not have to do all the burpees at ones (especially as you start getting into the 40 rep range) break them up throughout the day if you need to. 

You can also check out my Facebook Get Fit with Ris "LIKE" it and post to comments when you are done. Share and do the challenge with a friend to help keep you accountable.

Let's end 2015 in a big way and look forward to a healthier and fitter 2016!!

Thank you again for following along for another year.

In Health & Fitness,

Marissa

Get Fit! Be Fit! Stay Fit!

April Fitness Challenge

Let's keep going on those fitness goals! Here is the April Fitness Challenge and we are changing things up just a little bit from the March Challenge. 

An EMOM is Every Minute on the Minute and this is how you perform it. Beginning on the first minute you will do 8 burpees (or what ever is indicated on the day). Then you will rest the remainder of that minute. On the next minute you do 8 more burpees and then rest. You will continue this until the specified time for example: 4 minutes, 5 minutes, etc., up to 9 minutes during weeks 2, 3, and 4. You will also notice that each week the movements change or more are included. The faster you work, the more time you have to recover before repeating them again. 

On Sunday's you can choose to do 20 minutes of cardio. With the warmer temperatures approaching you might like to take your workout outdoors for a 5K, or a brisk walk, it's up to you! Do your favorite cardio for 20 minutes, what I have listed is only an example of the variety of choices you might like to partake in. 

During the third week you also have the option to substitute kettlebells swings instead of doing the burpees and push ups that week. Or, if you have a rower you can row for calories every minute and rest until the next. 

If you have any questions just leave me a comment. Share this with a friend that you might like to do this with to keep yourself accountable. The more the merrier and working out with friends is always more fun. If you don't know anyone, check out my Facebook page Get Fit with Ris, you can always check in there as you complete the daily workouts and I'll be sure to keep you motivated and inspire you to continue. 

Remember, have fun and make sure you challenge yourself each and every day to be better than yesterday. Summer is almost here!

In Health & Fitness,

Marissa

Get Fit! Be Fit! Stay Fit!

My favorite 30 Minute Workout (or Less!)

One of my favorite workouts is with a jumprope and a kettle bell. I alternate 30 rounds of 40 seconds of jump roping with 20 seconds of kettle bell swings. If you don't have a kettle bell you can use a dumbbell, or skip the kettle bell swings all together and do my next favorite movement, burpees! (I promise to start uploading my own videos for movements.) 


You can also modify this workout to do each movement for 1 minute each. You can further modify this workout if you are pressed for time and do it for 20 minutes, 15 minutes or 10 minutes; alternating each movement for a 40/20 or 1 minute interval. 
A jumprope is inexpensive and only your body weight is required to do the burpees. Both movements allow you to increase your heart rate and build strength in your upper body and core. I use my gym boss timer which allows me to preset my times and beeps loud enough to alert me when to switch movements. 

One of the other reasons this happens to be a favorite workout of mine, is a few months back I did a "30 day 300 Kettle bell Daily Challenge" where I did 300 kettle bell swings for 30 days. So, during the 20 second interval, I was able to get in 10 swings which ultimately added up to 300 swings during the 30 minute workout and the jump roping was a bonus and a great way to add variety to the swings.

So, grab your jumprope (and kettle bell) and turn up the tunes. 3-2-1 Go!

Get Fit! Be Fit! Stay Fit!