Hate Burpees? Let's Modify Them

Are you one of those people who gives excuses about not doing high intensity interval training because, well, they are hard and you don't think you can jump around that much? Here's some good news: you can modify your workouts to reduce the intensity but still get some good points. An example of one of these monster exercises is the burpee. Ugh! Killer.

Regular burpee

If the motion is too much for you at this level and you'd like to work your way up to this full-body exercise, trying slowing it down and going step by step. You'll still get the same benefits, but at a lower intensity. 

Modified burpee

Try this today and let me know what you think.

Cheers Eights & Weights!

Want to Try Some Burpees?

We all love (or hate) our high intensity workouts. Burpees? Ugh! But we do them because they are so effective. Try this burpee combination today and you'll be sweating and breathing hard when you are done.

Cheers Eights & Weights!

Squat Burpees

Work your entire body, especially your quads and hamstrings with this variation of the burpee. Rather than jump up when you come out, go low into a squat. Want to try these? Cardio and strength training in one!

Cheers Eights & Weights!

April Booty Challenge Day 15

Do the 3 exercises for a total of 3 minutes. Repeat 3 - 4 times. 

• Suicide lunges (1 min) 
• Single leg Wall sit (30 secs each leg) 
• Burpees (1 min)

Cheers Eights & Weights!

Dumbbell February: Dumbbell Burpees!

You hate burpees... I know. So logically, why don't we make it even harder? Add dumbbells :) If you don't know what a burpee is, here is a step-by-step:

• Bend your knees with your palms on the floor.
• Jump back into a plank
• Do a pushup
• Jump forward into the original position
• Jump up with one dumbbell in each hand lifted towards the ceiling

Try to do 3 sets of 10. Here is a video to help out.

Cheers Eights & Weights!

Need a Quick Workout? Try This 15 Minute Workout

And of course, you can do it twice or three times for a full workout :) Maybe if I keep doing burpees I will start to love them.

Cheers Eights & Weights!

August Arm Loving Challenge Week 5 Monday

Errrrmmmmiiiigggoood! It's the last week of the challenge. I promised it would be a little harder this week and here you go. We're doing 1 more set, and putting together some of the tougher exercises. Remember to rest between sets to bring your heart rate down just a little bit.

Cheers Eights & Weights!

August Arm Loving Challenge Week 4 Thursday

Only one more week till the challenge is over! Next week, the challenge will be a little tougher as we have to push more towards the end. 

Please look out for the September challenge coming soon. And it comes with prizes ;)

Cheers Eights & Weights!

August Arm Loving Challenge Week 3 Thursday!

Wow, we are about halfway through already. Just about 4 more challenges to go! This is the challenge for this week, and although most of the exercises should be familiar by now, I have added links to how to do each right. Remember that form is key, and you should be pushing yourself more each week.

CrossFit in Bogota

You may or may not have heard of the CrossFit program, so I'll enlighten you. CrossFit is a program that has taken over a lot of the US and is slowly creeping into various countries around the world. CrossFit has both the online and class versions. 

August Arm Loving Challenge Week 2 Thursday!

It's that time of the week again! Today is all about the arms. Get to it!

For instructions on these exercises, please visit out Instagram page (@eightsnweights) for videos. A detailed video on the "Pushup - Side plank - Pushup" can also be found here. You can choose to either stack your legs on each other in the side plank or have them how I did in the video.

Cheers Eights & Weights!

August Arm Loving: Week 1 Thursday Routine

Well, it is Thursday, and as promised, we have a strength training routine for our arms. This August is all about the arms. Do this and let me know how it works out! New one next Monday.

Cheers Eights & Weights!

Quickie Cardio Session

For a little help to get you going, watch the demos of each exercise here: Burpees, Push-ups, Jump Lunges, Jump Squats, Jumping Jacks, Mountain Climbers.

Cheers Eights & Weights!

Eights & Weights Video - Burpees

Some call it a burpee, some call it a squat thrust, but either way, we all recognize that this power exercise really burns some calories and tones all over. Haven't heard of a burpee? Watch the video below and try it at home. 

Here are a few steps to help you out as well:

• Start in a standing position with your arms at your sides
• Lower into a squat position like you're sitting in a chair, but have your knees together and your palms on the floor to the left and right of your feet
• Jump back into the plank position (or you can extend one foot at a time like in the video below)
• Jump forward back into the squat position
• Jump straight up in the air in the standing position with your arms in the air above your head
• Repeat

Sound complex? The video is here to guide you!

Cheers Eights & Weights!

Burpees!

Burpees are a great way to work out your whole body (I know I say this all the time). But since I think visual cues are awesome, I found a great video of how to do a burpee. Try it today!

Cheers Eights & Weights!

Video credit: Exercise.com