Movement is the thing. It’s not always about bigger, faster, stronger. Sometimes we need to “go slow and grow”. So it’s fun to take a movement and do a little re-engineering. Welcome to the Slurpee. Like a Burpee only slower, and with a few tweaks! This is a great movement and recovery drill. So don’t approach it like an assault course. Feeeeeeeel! Mooooooove! The slower we go the harder it is to fake it. And feel free to keep the rep count lower than the regular 100, just make up your additional reps with the move(s) of your choice.
Depending on your level of fitness the recommended rep counts for this are -
- 1/2/3/4 Ladders for 10 Rounds
- 1/2/3/4/5/4/3/2/1 Pyramids for 4 Rounds
- 2/4/6/8 Ladders for 5 Rounds
- 1/2/3/4/5/6/7/8/9/10/9/8/7/6/5/4/3/2/1 Pyramid for one Rounds
I suggest you match your recovery with your reps. So if you do two reps, take two breaths, three reps, three breaths etc. Take a full minute between rounds.
Ok, so what is a Slurpee? We are going to slow the whole movement down.
Start feet just beyond shoulder width apart. (For a great explantion on why, check out Nick Tuminnello’s post HERE , and note, his recommendations for reps are based on warm ups and conditioning circuits for the regular burpee)
Squat down placing hands between your legs. Move your left leg back into a lunge position, then right leg back and assume the push up position. Hands should be directly under your shoulders.
From the push up position drop your hips to the floor into the traditional Yoga Cobra pose. Hold this position for a second.
Raise your hips back to push up position,(you can add a push up here if you want) then step forward with your left foot placing it outside your left hand, then your right foot outside right hand into squat position.
Stand up, breathe and repeat! Alternate lunges for each Slurpee, left then right etc.
Take it slow, feel the movement, work through those areas that feel tight and awkward. Seems simple enough but you will find taking time to really explore the movement will supercharge your regular burpees and eliminate instability.