Burpees Are A Terrible Exercise, So Why Did I Base An Entire Class Around It?

ANATOMY OF A BURPEE

With burpees being such a controversial exercises, I thought I’d share the irony of why I think they’re a bad idea, but also why I just taught an entire online class ‘Sponsored by Burpee’

Burpees

First, I’m not alone in my evaluation: Ben Bruno, Kate Upton’s trainer, recently professed his loathing for the exercise.

Mark DiSalvo , NYC-based certified strength and conditioning specialist is spot on with his quote in SELF magazine…

“The primary problem with burpees, DiSalvo says, is that they are an advanced, complicated movement that require a high-level of strength to perform properly. Because many people who attempt them do not have the adequate core and upper-body strength needed to nail the move, they don’t reap the full benefits—and risk injuring themselves in the process.” read article

the PROBLEM – burpees are included in many Pinterest cardio and functional fitness workouts 🤔 Ummm, but burpees ARE NOT functional and they are not an example of functional conditioning for real life common movements. But if you google “are burpees functional fitness”…

Well ok, maybe you often find yourself running through the forest being chased by a bear and you trip over a tree root and fall on your face and have to pop back up real fast and continue sprinting so you don’t die.. then yes, burpees for you can be considered functional fitness.

Bear Chase GIF - Find & Share on GIPHY

Or, in some cases, they are good for athletic training. But still, many athletes do not have the flexibility or core strength to do them properly and safely.

Mike Boyle, one of the foremost experts in the fields of Strength and Conditioning, Functional Training and general fitness, refers to Burpees as “The World’s Dumbest Exercise”

“Wrist impact, shoulder impact, lumbar flexion. A million opportunities for bad mechanics with what upside? It’s hard? Is that upside? … It’s our job (fitness professionals) to choose exercises that are effective. It’s also our job to keep our athletes and clients healthy… If you look at an exercise and see injury risk and then can’t really explain why you do it, that makes it a really bad choice.” read article

SO WHY DID I TEACH AN ENTIRE CLASS CENTERED AROUND THE BURPEE?

Thanks for asking! Well, the single burpee movement broken down is full of wonderful functional exercises! So we took each part and worked on the mental and physical connection of understanding and maintaining strong stabilized core through movement AND we spent time working on transitioning the anchor (the part of the body that connects you to the earth).

For example, in a squat jump our anchor transfers to toes as we lower to the ground, transfers back to the heels as we raise up, and back to the toes preparing to lift off the ground for the jump. WOW that’s complex! And actual functional training for walking/running. All movement follows this pattern: transfer, then anchor (or load) and finally move. You can see why this would take some practice, but it makes all the difference!

As far as the CORE – we must understand neutral spine and be able to find it quickly after spinal flexion.. and avoid spinal extension during the plank and optional push-up. Thanks to my PMI Pilates training and experience, I can facilitate training that will lead up to this.

So this is how I analyze a burpee. And I think it’s jumping the gun to add it to a Pinterest HIIT workout and challenge people to do as many as they can in 30 seconds.

After practicing the fundamentals and “Pilates style form” for each exercise that combine to form a burpee … which may I add totaled up to be a killer workout!! .. we put them all together at the end and did 5-8 controlled, slow-mo burpees 💪🏼

For more of my online workouts, check my Online, Pilates-based Studio TYE4FITNESS.COM 

We use the wearable TYE4 harness and bungee system that gives us resistance in every plane (up to 30 lbs of resistance depending on how you use it). It also strengthens and heals the joints as we exercise – and THIS is why I love it and recommend it.

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How Pilates is helping Ironman Kendrick Louis [interview]

Full interview in The Daily Telegraph

“IF you thought that pilates was a Zen-based activity for women, ironman Kendrick Louis wants to have a word.

Louis credits regular reformer pilates classes at Vive Active in Brookvale for helping him go from No.5 to No.1 in the ironman series.

As a result of taking up pilates two years ago, he said he was fitter and stronger than ever before… continue reading

Louis now incorporates at least three pilates classes into his weekly training schedule. As a result, he said his performance on the ironman circuit had improved tenfold.”

Ironman Kendrick Louis
story/ccfe1e260035f2ed2d21855a3852fb77ce

“It (pilates) is one of those things that you don’t know how good it is until you actually do it,” he said. Read full article here


Now you can get similar classes online!

Check out the TYE4 Pilates Online Studio and let’s get fitter and stronger together!

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2019 GOALS

NO EXCUSES!

This is the easiest way to reach your fitness goals in 2019 🎉

Join me for 30 minute classes you can do anytime / anywhere. Check out the ‘NEW YEAR’S RESOLUTION’ classes offered and join our tribe 💪🏼

“I love the social part (chatting it up online before the workout starts and meeting new friends), the accountability, the ease & convenience and the effectiveness of these workouts! When I can’t join the live class, I get a killer workout from the class recordings. I’m getting great results and each workout leaves me feeling energized and ready to take on the world! This is FITNESS MADE EASY!”

Add resistance to every movement and speed up your results with TYE4 wearable resistance! It’s the ALL-IN-ONE gym you can take on-the-go ✈️

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2019 ONLINE WORKOUTS

January online class schedule posted! Come check out the 30 minute classes offered, including the NEW TYE4 6/1 Pilates class! I love this one, as it focuses on hip mobility/ flexibility & strength, targeting and toning inner and outer thighs … PLUS a BONUS arm workout, thanks to the beloved TYE4 😍 Check out the little demo below and head on over to TYE4FITNESS.COM to see the full January schedule. Then sign up and workout with me! Only $20/ month for unlimited classes!!! You can’t beat that! PLUS we have fun!

FREE GIFT FOR YOU!

Sign up below to get a free HeadFloater tutorial and class!

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MY GYM ROUTINE

GYM SPACE #postureRevolution … 6 am workout

This is one of the most important moments before my day starts… it’s part of the ‘warm-up’ but I prefer to call it ’posture prep’ 

According to my Chiropractor, Dr. Bills 🙌🏼 I happen to be tight in my thoracic spine area and naturally unstable & unsupported in my lower spine/ hip complex 😭 Without attention, this is a recipe for pain and injury (I know this from personal experience from before I started paying attention to movement fundamentals). 

My GOAL rx 

1. stretch the hard-to-reach- deep stabilizing posture muscles. 
2. Wake up/ recruit these muscles so they support the skeleton while lifting weights and pushing my body beyond it’s normal workload. 

EQUIPMENT

With HeadFloater, bungees compress and decompress the skull while lengthening and stretching the neck. I use it to stretch and open chest, shoulder and back muscles.

Parasetter® is a unique foam roller system used for lower back stretches to improve the flexibility of the intercostal muscles (muscles surrounding the ribs), the spine and the deep fascia that is continuous from head to toe. The balance aspect fires up the deep core muscles and preps them for their stabilizing responsibilities. 

Because I have all my clients prepping this way, I created some videos showing exercise with both HeadFloater and Parasetter and you are welcome to them as well! https://ashleybensonfitness.vhx.tv/products

Join my FIT FAM and workout with me online!

FREE GIFT FOR YOU!

Sign up below to get a free HeadFloater tutorial and class!

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ONLINE FITNESS CLASSES

Did you know that I teach 30 minute LIVE ONLINE TYE4 CLASSES every week??  I DO!!!  AND I LOVE IT!  Now we can meet up and workout together from all over the 🌎😅💦

CLASS MENU → Pilates | HIIT | Strength Training | Barre | Stretching & Mobility | Balance | Parasetter … in addition to workshops, nutrition and who knows what else 😆 ALL THE FITNESS 💪🏼

HOW IT GOES ↓

1] Become a member
2] Get unlimited access to classes
3] Membership to the private social/support group where you’ll receive updates & accountability & extended coaching & incentives & giveaways & all the fun!

Share with a workout friend and let’s do this!

I hope to see you online in class xoxo

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BEST WARM-UPS

Get more out of your workouts, reduce risk of injury and feel better by warming up and prepping your body properly BEFORE YOU MOVE!

PARASETTER® — A top pick to use for warm-ups before moving because

  • scapula mobility & stabilization
  • chest & shoulder stretching
  • intercostal muscles stretch to help facilitate breathing
  • wake up & recruit core muscles
  • massage out tight spots in back
  • prep shoulders

Nashville area Injury Prevention & Recovery Clinic date will be announced soon. This is one of the tools you’ll learn and walk away with! There will be limited spots, so pre-register to hold your spot info@bbsports.team

Purchase Parasetter physicalmindinstitute.com

More info on CLINICS  bbsports.team

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Online personal trainer

ONLINE PERSONAL TRAINING

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online personal training

Learn how to use the latest fitness and recovery equipment from the PhysicalMind Institute

TYE4 | PARASETTER | MINIS | HEADFLOATER

Reserve your personal session today..

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HOW DO ONLINE SESSIONS WORK?

I use ZOOM as my online coaching platform.  It is easy to use use, reliable and available for every platform.

IT GOES LIKE THIS…

  1. Purchase your session.
  2. Receive email from me to schedule session time.
  3. Download the ZOOM app on the media you will use for the session and receive a link to be used for our meeting.
  4. To meet up, simply click the meeting link and join me for your session!
  5. Your session will be recorded for you!

Question? Email me!  ashley@ashleybensonfitness.com

Don’t have the equipment?

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November 20 to 25, 2021Event Starts at 7_00AMEvent Ends at 7_00PM (dragged) 1

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2017 HIGHLIGHTS

As I reflect on 2017, I am overwhelmed from the growth and opportunities.  This past year I found myself growing with not just one team, but multiple teams.  The mission is still the same, but it’s a lot more fun and moves a lot faster together!

—» 2017 HIGHLIGHTS «—

FEBRUARY – Release of my first Pilates DVD → also available for digital download ashleybensonfitness.vhx.tv ← find them here!  I’m closing out the year with 6 videos and will be adding more in 2018.

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APRIL – I was contacted by Pilates Style Magazine for an interview.. my story was published in the May/June issue

Continue reading

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Ashley Benson Pilates

STRONG POWERHOUSE CORE

PILATES!

Core strength/core stability is the ability of the abdominals, back muscles and pelvic floor to support the spine and keep the body stable, safe and balanced.  This is a fundamental in any physical activity and is key to preventing injury and performing at full potential in sports.

We have to be intentional to gain awareness of and develop the powerhouse muscles. It requires us to slow down, get quiet and concentrate.  It’s difficult to feel and control deep muscles, but when you do, your perspective on movement changes. The hands and knees demo below is an exercise our clients do to help build a strong core base.

We add TYE4 to help understand and feel the body positioning. It also requires more muscles to fire from the start 🔥 I made Kelsey Feltman try it with and then with out TYE4, and this was her feedback:

► WEARING TYE4

  • gives boundaries
  • gives feedback to help with form
  • resistance (much harder work for abs, triceps, quads, and hamstring)
  • arms and legs reach longer
  • feel muscles firing immediately
  • brings you back to home base automatically

► NO TYE4

  • lighter
  • easier but less controlled
  • harder time telling if hips are tucked
  • no boundaries
  • have to do more reps to feel muscles
  • easy to not be aligned

TYE4PARASETTERMINISHEADFLOATER workshop coming to the Nashville area!  Details will be posted soon. Perfect for chiropractors, massage therapist, trainers, coaches, instructors and everyone else who helps people improve their body.  Also great for individuals.  Let me know if you want early bird info.. comment below, message or email ashley@ashleybensonfitness.com

More on TYE4 PhysicalMindInstitute.com 🤙🏼

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