Fighting Fit – Why you should add burpees to your workout routine - MMA - TheMacLife

Fighting Fit – Why you should add burpees to your workout routine

This modified burpee/kettlebell exercise is like rocket fuel for you abs.

By John Balfe - 8 Oct 2019

Few exercises give you that full body burn quite like a burpee does.

Some people love them and some people hate them but when it comes to a workout which can affect a host of muscle groups, as well as activating your core, any seasoned gym-goer will sing the praises of incorporating burpees into your routine — but there are further movements that you can add to the traditional burpee to make it burn even more fat and solidify your core, which is crucial for improving your overall capabilities in the gym.

As noted by Men’s Health, the addition of a kettlebell snatch and reverse lunge to the traditional burpee helps boost your abs and strip away belly fat. This is because the burpee will affect your chest and triceps, while the lunge looks after your glutes — and because this activates numerous muscle groups, it will increase your heart rate and keep your calories burning even after you have left the facility for the day.

How to do it?

Kettlebell Snatch

Hold the kettlebell with one hand between your legs and squat until your thighs are parallel to the ground. Drive upwards with your hips until the kettlebell is at shoulder height, rotate and push it out until your arm locks.

Reverse Lunge

Stand upright and brace your core, take a step back with your left foot. Bent your right knee to 90 degrees. Push back up and keep your torso upright.

Burpee

Start at a standing position and bend until your thighs are parallel to the ground. Place your palms on the floor and then kick back as far as you can while keeping your arms extended. When your feet land to the ground, jump back towards your hands and finally jump into the air. This is one rep.

This combination of exercises is best deployed as one of the final exercises of your routine. Do as many reps as you can in 60 seconds, take 60 seconds to rest and then do another two sets.

And then find somewhere to sit down and drink some water. Odds are you’ll need it.

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