The Dreaded Jumps

BURPEES. This exercise deserves the introduction. According to hyperstrike.com, burpees develop power in the legs. It strengthens the entire body and provides a great conditioning workout. Indeed, it is a quick and effective one.

In this article, I would like to focus on the 2 adjectives that describe this exercise: QUICK and EFFECTIVE.

Sometimes, we find ourselves running late on something. 24 hours is just not enough. We find ourselves missing our full workout. Most of us are used to working out for at least 1 hour. Not having that hour can be a bummer since we don't feel that we pushed ourselves hard enough.
So if you have that limited time, this exercise is the way to go. It is in itself a COMPLETE WORKOUT--- very intense, quick and effective. Most of my clients HATE performing this exercise because of its difficulty. But for those who know and truly want to get a workout, you gotta LOVE IT!

Burpee drills you can do on your own with the corresponding limited times:

15 minutes max (4 rounds)
Time per set: 2 minutes
Interval: 30 seconds fast burpees, then 30 seconds power shadow boxing, then repeat.
Rest time: 1 minute in between rounds
Cool down: Standing still, light stretches, deep breathing.

10 minutes max (2 rounds)
Time per set: 3 minutes
Interval: 1 minute fast burpees, 1 minute power shadow boxing, 30 seconds fast burpees, 30 seconds punch- out drill.
Rest time: 1 minute in between rounds
Cool down: 3 minute freestyle shadow boxing. Light stretches.

5 minutes max (2 rounds)
Time per set: 2 minutes
Interval: 30 second fast burpees, then 30 seconds power shadow boxing, then repeat.
Rest time: 30 seconds in between rounds
Cool down: Standing still, Light stretches, deep breathing.

Note: You may use a medicine ball when performing the burpees. Think of it as an extension of your arms. The ball will add to its intensity!

BENEFITS: Burpee conditioning is an effective workout in itself. It involves strength in both the lower and upper body. It covers full body conditioning and cardio by developing stamina. Core work is also done while in the top of the push- up position. Burpees challenge both your aerobic and anaerobic systems.

In boxing terms, burpees improve the power of punches. The reason why power shadow boxing is done after doing fast burpees is because in the context of a fight, power usually diminishes at the end. In order to maintain power, conditioning is important and practicing of power when fatigued is the solution. Burpees also improve footwork with all the leg springing. Our legs feel like jello in the process of performing the exercise. This exercise is 3 times more intense than your elliptical, treadmill or any cardio equipment. It is so fast that you'll never think it's boring, you'll just love to hate it! It will make your heart pump to the 90th power!

BURPEES FOR PSYCH EDGE:
1. Mental Toughness: Burpees are physically tough. However, when you apply the mind over matter aspect, you'll be able to nail this exercise down. When you set your mind into something, everything is attainable. Just focus on the task and surpass yourself!

2. Need versus want: Think of burpees as a need. Exercise is a necessity, period. You need it, primarily. You want it, secondly. When you need something, you will do everything. Do some self- talk--- you can repeatedly say: I NEED THIS!

3. Get it over with: When you lack the time, don't just "quit". Doing something is better than nothing. Due to time constraints, you are faced with a dilemma, to do or not to do. I suggest: just get it done and move on to your next task. 5- 10- 15 minutes will go by fast.

To end this, allow me to remind all of you of a famous quote: "In every difficulty, there is opportunity". Getting this dreaded jump done requires a lot of mental and physical strength. Boxing gives you the chance to surpass yourself. Being on top of your game is a good feeling. Give your best, train hard and as the Nike slogan goes, just do it!

This video link demonstrates the burpees: http://www.youtube.com/watch?v=mxrFducMgYQ

About the Author
Lawrence Ragos is a Certified Boxing Trainer and the director of the Train Like a Boxer Program--- a boxing training system focusing on intense strength and conditioning workouts. His DVD Series and FREE ebook are available in his official website, www.trainlikeaboxer.com.