My Sunday Workout, Posted Mostly To Consistently Post Something

At a certain point in the day on Sundays, especially, I realize if I haven’t gotten a morning run in there is a chance I won’t do anything. So today I groaned heavily, wrote a workout plan and did the following (in sets, not all at once):

  • 100 burpees
  • 50 push-ups
  • 50 squats
  • 50 leg raises
  • 50 curls (with 25-lb dumbbells)

I did the simple, non-push-up burpee, which still incorporates what amounts to a jumping squat, so that was a shitload of squats.

Which is an unpleasant set of words to pack in one phrase, I guess.

Verdict: good calisthenic workout, would use in a hotel room (sans curls) or in jail, I guess.*

Still have all sorts of anger issues and a need to prove myself, but at least I’m too tired to worry about those right now.

*Prison workouts is a whole Thing among home workout/raw/primitive fitness type folks–which honestly makes a lot of sense. Guys come out of lockup racked all to hell and not all facilities have weights anymore. You can, it turns out, get a whole hell of a lot done fitness-wise in a very small space. When you live in one of the most wintry cities in the US like I do, getting out and running every day just isn’t always the best option.

Workouts! Eh, I don’t know. (Wherein the author digresses about the burpee.)

The goddamned burpee. (Photo by: 100lbslater.blogspot.com)
The goddamned burpee. (Photo by: 100lbslater.blogspot.com, via)

Yeah, I have to accept I can’t commit to writing about working out all the time. Two main reasons: my workouts are often variations on a theme, therefore kinda-sorta same/same; I find other things more interesting. I definitely find a wide variety of fitness-related subjects fascinating, so I think the tack I’ll take when blogging about fitness will be more along the lines of covering whatever’s interesting to me at the time (strongman stuff, kettlebell lore, whatever).

That said, here’s what I did recently:

January 7

  • 50 burpees, ladder style (10 reps, 9, 8, etc…)
  • 5 sets of 5 reps of kettlebell cleans & jerks with two 53 lb bells (5 x 5)
  • 5 x 5 kettlebell squats, same weights
  • 4 x 8 reps of plain old curls with two 25 lb dumbbells, then 1 set of six reps.

I threw in three 1-minute planks. It felt like a pretty good workout.

January 9 (today)

Wearing a 25 lb weighted vest, I followed the following pattern:

  • 4 x 5 burpees–burpees in a weighted vest are something else, hence the low number of reps. I recommend them, but you need a good, close-fitting vest. Mine’s not great.
  • 5 x 10 kettlebell swings, with a 70 lb bell.
  • Burpees. Again. Same as above.
  • 4 x 5 reps of torso dips. Add a weighted vest and these are bastards.
  • 5 x 10 reps of “Arnolds” dumbbell presses with two 25 lb dumbbells.

I took off the vest and did two sets of 10 burpees, two sets of 10 dips, the rest of the workout the same as above. What’s funny is looking at it now, it’s a good, tiring workout, but at the time I felt like I could do more.

The couple behind my favorite online fitness resource often mentions feedback from people who like their videos about hating burpees. Anyone who’s ever done a few understands that, but at the same time, I can’t help but feel they’re a genius move in the world of bodyweight exercises. A burpee hits almostĀ everything. And damned if you don’t feel like you have seriously done something when you’ve finished a set.

Then there’s the fact that they’re easily one of the most portable exercises imaginable, which is why if you read up on prison fitness (a weirdly fascinating subject I may cover in a future fitness post) you always read about burpees. I love running for my cardio, but since I’ve been living in a wintry climate and discovered that it’s just kind of a dumb idea to run in the ice and snow sometimes (though I still occasionally do it), burpees have been a lifesaver. Once I began incorporating the damned things into workouts, I found I could go 10 days between runs and then out of the blue do 4 miles at a fairly reasonable pace. Granted, my fairly reasonable pace as a runner is other runners’ fast walk, but still–I’m talking about endurance, here.

As miserable as they make me, I’m a fan of the burpee, and will include them in workouts as long as I’m able to do one.

While the usual disclaimers about my workouts merely being a record of what I’ve done apply, I will say, in closing, that you should learn to do a goddamned burpee. For your health.