BURPEE BOOM! HIIT Booty Pyramid
Equipment: None needed! You can do this just bodyweight OR use weights for the squats and a chair for the bridges. You’ll need a timer, a mat and some water for sure!
I used my Ultimate Sandbag Water Bag. Different from the sandbag since water is harder to control (hella unstable) it’s really challenging for the core. Use whatever you like to add weight or do this just bodyweight.
This workout is hard yo! Pace yourself, use modifications that suit your level and keep track of your time so you can beat it.
Are you doing the 1000 burpee Holiday Challenge? Yup, 1000 burpees between now and Dec. 25th! This workout counts for 110 reps and might mean a rest day well earned tomorrow!
Join the challenge here to post your scores, get updates/new modifications, and stay informed of our giveaways! (lots of stuff!)
See descriptions and the video below.
Wold you be shocked?
Toning, tightening, lengthening, shaping, cinching, leaning, sculpting, chiseling etc. = marketing words. For the most part when you hear them, they ALL mean gaining muscle and losing fat. All of them. (in other cases, they are just lies, lol). We also prefer the term “lean muscle” to plain old “muscle”, but the term lean isn’t necessary. That’s a marketing thing too. (add “sexy” and bam! People love “sexy” lean muscle).
- Said NO one. Ever.
Promote what you love. Live by example. Help people feel WORTHY and empowered so that they WANT to take care of themselves, with or without weight loss. But pointing out someone’s weight, criticizing their body and communicating how “unhealthy” YOU think it is only makes YOU feel better. Maybe more righteous too. All the science, research, date and information in the WORLD doesn’t justify being mean.
This kind of motivation (IF you can even call it that. I don’t), is popular but does and has done NOTHING to curb obesity or promote health, for the individual or for society. But it does make other people feel bad. Shamed. Less than. Angry. Humiliated. Sad. Hopeless. And a whole whackload of other emotions that you can’t possibly wrap your head around unless you’ve been there. Not exactly the ideal circumstances to promote positive change. If we’re going by numbers, we’re not doing so hot health wise and weight discrimination is at an all time high.
The more passionate we are about something, and the closer it is to our identity, the more likely we are to distance ourselves from things that don’t suit us: weight is one of those things and mocking is a distancing behavior. It has little to do with those being mocked, and everything to do with reinforcing the self-image of those who do the mocking.
So, while it’s very easy to judge others and use the veil of “health” to mask what would otherwise be inappropriate and rude comments, remember that few people hate themselves healthy. If health is your bag, your thing and your passion? Promote the shit out of it. If the goal is to inspire health in others, then be the example. Talk about what you do, what you love, and why it’s important to YOU.
And remember that tearing down people doesn’t make you a more formidable health warrior. It makes you a bully.
And all the science, research and information in the world doesn’t change THAT either.
Excuses, Excuses, Excuses…. What’s yours?
Here’s mine: I’m not as lean as I could be because I don’t WANT to do the things I’d have to do to get there.
No other reason. That’s my truth and it feels amazing to me.
Don’t get me wrong: I’d be fine with a leaner bod. I have the time, the expertise & know how and ALL the tools I’d need. And even on the genetics front, I could do it - with effort. I’m one of “those” people, lol. I even have the nutty, fit freakin’ passion for it that not everyone has. In fact, the only thing keeping me from having a leaner body is the desire to commit to the lifestyle I’d need to work towards one.
I JUST DON’T WANNA BE THAT DILIGENT. Don’t wanna.
Been there. Done that. Moved on. To me, the additional sacrifices and monitoring aren’t worth it. That’s personal, based on my own history, priorities and my own preferences.
I don’t want to count every calorie. That sucked. I don’t want to weigh myself everyday. That sucked. I don’t want to feel as though my success as a person depends on my ability to maintain my weight or body fat percentage. THAT SUCKED! One of the greatest joys IN MY LIFE when it comes to my fitness has been feeling like it’s a perk and not an obligation. I value my feelings, my moods and my excuses, because they are all feedback. I don’t bully myself for them, but work with them. Every excuse I have is a valid one, at least in the sense of I validate the feeling. It’s feedback, a starting point and a place from which I can evaluate my options and make a call.
It’s not because I’m lazy, not dedicated or because I am delusional. I work hard yo. I’m bad ass. I listen to my body. I know what it would take for me to get to a leaner, fitness model bod. I looked at my history and decided I didn’t want to live like that anymore. I decided I have other priorities that take precedence. I’ve made a very informed and calculated choice to live my life the way I like, which includes burpees, spinach, wine, chocolate, flexibility and sometimes gaining/losing a little weight.
And the moment I made peace with this, everything changed on a fundamental level. There was no more beating myself up. I actually got stronger. It was easier to eat healthy most of the time (nothing to rebel against and no sense of deprivation LITERALLY equaled more veggies and cleaner choices). I learned to listen to the feedback my body was giving me.
So what do I think of my “I don’t wanna” excuse? Valid. Totally. I’ll defend her to the end. Healthier, happier me.