Every minute on the minute for 20 minutes perform:

5 burpees + 15 squats (air)

Post any reps missed to comments.

Daily Extras - Replace the workout above with:

EMOM for 30 min:

7 burpees + 20 squats (air)

Post any reps missed to comments.

Workout Notes: 

  • Was looking through the comments from last time. It appears many of you vets breezed this one. Consider the daily extras.
  • Don't be sloppy on your burpees.
  • Don't be sloppy on your squats.
  • Have you ever tried experimenting with slower reps and more continuous EMOMs? Your body type might be specifically made for doing your reps this way. On the other hand, it might be worse for you. 

Don't Always Play to Your Strengths (repost)

In reference to #4 in our Workout Notes, knowing your strengths and weaknesses will help you become more fit - faster. 

One of the biggest mistakes I see people make with their health & fitness is constantly playing to their own strengths.

Strong guys who are adept at pushing will hang out on the bench press all day. Due to their love, confidence & competence for pressing, they practically ignore their own pulling mechanisms. This creates imbalances at the shoulder joint, eventually leading to injury and dysfunction. Not to mention that most of the strongest bench pressers lack the ability to run all the way around the bench they are pressing from.  

Runners aren't all that different. Despite the fact that the runners of the world can run for miles and miles, they hardly ever lift anything heavy. Mainly because they hate to lift (push/pull/squat). They suppose running makes up for lack of function in other areas. Nah, not really. They don't suppose this. Runners are smart. They know better. Still, they LOVE to run, so they play to their strengths (running) and generally skip everything else. 

We are all gifted with particular strengths. The thing to know is, being super strong in one area usually means there is probably weakness in another. To get the most out of your exercise and therefore your health it's usually best to pay more attention to the areas in which you are weaker. This creates balance and more over-all functionality. It also propels you to higher levels of overall health faster and more efficiently. 

As Alison catches the tossed ball on the way down from her situp, the force of the ball eccentrically loads her abs (and other supporting muscles of the arms & legs). Eccentric motion (loading while lengthening) strengthens & shapes the muscles faster than concentric loading only. What I'm saying here is, it's good stuff and there aren't many other ways to do it.