Exercises That Are a Waste of Time and Why Burpees Are So Great
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Today's Topics Cover:
- Exercises That Are a Waste of Time
- Why Burpees Are a Good Exercise and our Favorite Variation
What's an Upper Body Exercise that Is a Waste of Time? Why?
Bicep curls because intensity matters when toning the arms so if you want to be efficient with time, perform chin ups, pulls, and rows that recruit the biceps while also engaging the bigger prime movers of the back burning more calories.
What is a Lower Body Exercise is a Waste of Time?
The adductor machine because the machine puts you in a bad position physiologically as you'll rarely if ever be seated trying to crush a weight. Instead perform step ups or lunges which equally recruit the adductors in a normal physiological position adding benefit to every movement you do.
What is a Core Exercise That is a Waste of Time? Why?
Side bends because they are counterintuitive to how the body works as rarely will you solely bend the upper torso for movement. People use the move to target the love handles when actually they are endangering the spine and if anything thickening the waist. Try overhead windmills or anti rotation movements instead to really target the obliques.
Why are Burpees Such a Good Exercise? What's Your Favorite Variation?
The burpee is the definition of a total body exercise. It forces engagement through the upper body, core, and lower body through multiple components of each muscle group. To put another way it maximizes bang for your buck in terms of calories burned and muscles utilized per rep of exercise. In terms of pure work, no exercise matches the effort of prone on the ground to jumping off the ground in a single move.
Personal favorite would have to be Legend Maker Burpees. For this variation you will perform burpees holding a pair of weights you feel comfortable jumping with. (Typically no more than 20% of body weight.). The initial steps are the same as a traditional burpee.
- Start standing in a comfortable athletic stance.
- Squat down, placing hands on the floor between your feet. In this case the dumbbells while holding onto them.
- Jump legs back into a high plank position.
- Perform one push up keeping hands on dumbbells.
- Hold the high plank and perform one row per arm. Aim to pull the dumbbell to the rib cage while supporting and stabilizing the body on the opposite arm and both feet.
- After performing rows, jump your feet forward to either side of the dumbbells.
- Accelerate up and jump off the ground, completing the first rep when you land.
Regressions include performing the push ups and rows on your knees. Additionally eliminate the jump and just stand up out of the squat. For sets and reps this exercise is easy to work into an existing circuit or as a total body finisher. Doing 2-3 sets of 8-10 repetitions should do the trick for anyone. The additional weight makes the overall exercise harder. The added row maneuver engages even more muscle groups by directly targeting the back and biceps.