Episode 1: The Burpee Part 1, The Squat
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Related Content:
Here are some of the articles we refer to in the episode:
Ankles And Calves. What A Pain! Part 1
And On The 8th Day Was Created The Burpeee, part 1
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March 15th, 2010 at 6:55 am
Hi Kathy,
That’s great! It makes me very happy to hear you found useful and practical info on the site. Nutrition wise………are you trying to get some fat off? Or health? What is your goal and intention? Thanks for coming.
Best,
Robert
March 14th, 2010 at 1:16 am
My job requires a lot of squatting. I was having a lot of trouble getting back up from the squatting position. Keeping the heels flat on the floor was the answer. Thanks
I have one slice of whole wheat bread with peanut butter on it and a glass of fusion for breakfast every day.
July 29th, 2009 at 8:19 pm
Hi Dave,
Not sure if you are referring to flexibility in hips/legs are whole body flexibility. There is plenty of flexibility required and developed in your hips and legs if you do the flat footed/squatting type Burpee that is shown in our episodes.
Problems would occur if you were already a very tight person. In that case you would have to take the time (however long it would take) to practice and develop your flexibility to do a full 6 count flat footed Burpee correctly, safely and healthy.
Should you be working on flexibility outside of just doing Burpees? I would say yes! While the ways to build it are much too lengthy to go into here you need to learn and practice flexibility (muscles and tendons and fascia) and mobility (joints and ligaments). Flexibility MUST be practiced and developed with strength, otherwise it is not flexibility but loose noodles that flop around without any control.
Active type flexibility is best practiced as a warm up before a workout, and threaded throughout your exercises (such as Burpees). Static stretching (even yoga) is best practiced at the end of a workout to help return muscles to their resting length. Does this answer your questions?
PS- Would you and other viewers like to see more of the how’s of this stuff? Please let me know!
Best,
Robert
July 29th, 2009 at 4:25 pm
I know that burpees work just about ever muscle in your body, coordination and agility, but do they also help you stretch just by doing it or is there a stretching exercise I should do after my burpee workout?
May 23rd, 2009 at 9:13 am
[...] some control. For starters….do the 3 Burpee prep exercises in Fusion Fitness TV episodes 1-4. Here’s episode 1. Do one set of push ups. Rest. One set of squats. Rest. One set of walk outs. Rest. Then if you [...]
April 24th, 2009 at 9:28 am
Hi Andrea,
Thanks so much for watching. I always value your experience and expertise.
Best,
Robert
April 24th, 2009 at 7:55 am
Hi
Robert,
Nice job.
Good idea to keep everything simple. Pick 1 or 2 points and drum them home.
Good luck!
Andrea
April 19th, 2009 at 7:08 pm
Hi RJ,
Thanks for the contribution of your own experience. Feedback like this is very helpful to keep us honest and to further clarify what can be confusing if heard for the first time. It’s true that the glutes are very important in not only squatting, but in many exercises. Not to mention (as you pointed out) every day life stuff, such as picking something up off the floor. When working with people in person I often spend a huge amount of time teaching them to “fire” their glutes again. Some people actually have trouble tightening them at all. Once they have learned how to do that additional training time is then spent teaching them how to use their hips functionally again.
You, (and my clients) however, have had the benefit of working one on one with a qualified person, and this being a TV show (with limited time), it is important that the explanation be kept simple so people “get it.” I might start sounding a little technical here but, the sitting back method shown in the episode, loads the hips (glutes) naturally. The legs (quads really) are at a mechanical disadvantage and the glutes/hamstring complex can then do their job better. Especially (and this is really important) when you press through your heels. This activates the rear extensor system (glute, hamstrings etc) that work together in order to stand up properly. The FFTV article referenced during the episode,
http://fusionfitnesstv.com/and-on-the-8th-day-was-created-the-burpeee-part-1-that-is/
Explains the subject in more depth. In the article you will notice that standing up through the heels and leading with the hips is stressed. This is just another way to cue movements so people aren’t lost trying to figure out, on their own, how to “fire” their glutes. It also mentions the problem of “quad dominance” (so prevalent today) that I personally had to deal with. Also…… proper “core” strength and stability are important to hold the midsection in place (a reasonably flat back being one of those) so the hips (glutes) have something to push off of.
Whew! Sorry for what might be an overlong explanation, but as you may be able to tell I really get into this stuff! Please feel free to drop a line or add more comments to keep this kind of great dialogue going. And of course good luck with your back and your new found squatting prowess.
Best,
Robert
April 19th, 2009 at 4:46 pm
Having just “graduated” from physical therapy where only on session 10 or so, I relearned how to squat (after re-learning how to sit and rebuild my core strength from years of low back problems), I’m a little concerned about your instructions on how to do a correct squat.
The most important thing I learned in physical therapy was to stick my butt out going down to sit or squt and to use my gluts (i,e., tighten my ass) coming back up – instead of keeping the back flat and using the legs like they used to teach.
This has made a HUGE difference for me. It has actually made it possible for me to squat, something I never thought I’d be able to do again. I can now pick stuff off the floor and actually get back up again unassisted!
The lady in the video did it right, but you never mentioned tightening the gluts when coming up instead of the legs in your narration. It’s critical. Using the legs and keeping the back flat will only put more strain on the back and cause further back problems and immobility.
RJ
April 19th, 2009 at 9:45 am
Thanks to everyone for stopping by,
Larry,
Sorry you took what I said in a way that wasn’t intended. I didn’t mean to sound belligerent. In my experience there are some people that just can’t do certain exercises and many times the exercises need to be modified for them. Knowing where you are starting from is the first step to being on your way to good health. I want to hear from the people who can’t squat. They can let us know and maybe we can feature an episode to help then out.
Pandor,
Jen will have a lot more to do in future episodes. Stay tuned.
Georgette,
Thanks for the comments. You found us easily I hope. Not under a rock or something right?
Dan, Deanna, Sally, Tony and Jeff,
Thanks for the compliments. We are trying to keep the quality of production and information high. Please let us know if there is something you want to see.
Paul,
Thanks for the comments buddy!
Frank,
Unfortunately that is ONE thing I can’t help you out with. Maybe you can sell the couch?
Kelly and Naomi,
Thanks for the comments. Please let us know if there is something you want to see.
Best,
Robert
April 18th, 2009 at 2:18 pm
Hi KyariKon
Great question! Soon we will feature a Yoga instructor that has her own web weekly web show. She is great. Presents things in a humorous and simple way. Plus……… lots more.
Best,
Robert
April 18th, 2009 at 9:52 am
Excellent instruction..I’ll be advising my bootcampers to view your episodes! Thanks for a great site.
April 18th, 2009 at 7:48 am
Great show Robert! I am impressed, the production quality is wonderful. I also like the humor, keep it up! The Burpee is a kick butt exercise, I can’t wait to see more!
April 17th, 2009 at 11:12 pm
I’m on!
Am anxious to look for the rest of the 4-part demos.
After that, what will come along?
KyariKon, A Japanese Watcher
in Japan
April 17th, 2009 at 7:01 pm
Great poduction and presentation! There has obviously been a lot of planning and preparaton. Congratulations. Jules
April 17th, 2009 at 1:55 pm
Excellent job. Simply explained and now if I get off this couch…..
April 17th, 2009 at 1:31 pm
Great production for the videos!!! Keep them coming…
April 17th, 2009 at 9:41 am
Hi Dan and Deanna,
Thanks for the compliments. A new episode will air every Thursday. There is a box on the home page that says “don’t miss an episode” you can sign up there for new episode alerts. More to come!
Best,
Robert
April 17th, 2009 at 4:17 am
Hi,
well done – not to much information in one show , so more probable that I remember and apply it.
I missed a link where one can sign up to be notified for upcoming shows !?
Sanjula
April 16th, 2009 at 11:51 pm
That was a great. How do we know when part 2 comes out. We want to see how this goes. Andrew does such a good job with his show. You learned very well yourself. Keep it up we want to see more. Great JOB Jen.
Dan and Deanna “Marketing Unscrambled”
April 16th, 2009 at 7:32 pm
Excellent!!!! Congratulation.
April 16th, 2009 at 6:19 pm
Great start guys.
I look forward to seeing this show develop.
April 16th, 2009 at 5:58 pm
Wow, I wish I could do the Burpee like Jen does it… It will take some practice :>)
Nice training video!
Thanks,
Jeff
April 16th, 2009 at 5:32 pm
awesome! yes that is a great show…and how I found you..ya never know:)
April 16th, 2009 at 4:59 pm
Hi Andrew,
Much thanks for stopping by. You are the “catalyst” that got my mind going in this direction. I don’t know if the light bulb would have ever lit up over my head if you hadn’t produced your show and your course. For those of you who don’t know Andrew produces a wonderful weekly show for entrepreneurs called “Help My Business Sucks.”
Best,
Robert
April 16th, 2009 at 4:53 pm
Hi LCO, Gloria and Curtis,
Thanks for stopping by. Much thanks for your comments. It helps validate all the work we out into making this the best show we can.
Best,
Robert
April 16th, 2009 at 4:52 pm
Hi Art,
Thanks for the observations/critique. Yes, we ARE listening. Hopefully, others will let us know what they would like to see too. My Bio answers some of your question, but I have to say I went through a VERY spotty period of debauchery back in the 80’s. I was a rock drummer. Heavier, drank (a lot), smoked, and was generally a night owl. IT was around 1987 or so that I started to turn all that around. Whew! Glad I did. might not have been around to produce this cool TV show.
Best,
Robert
April 16th, 2009 at 4:46 pm
Hey Zach,
That’s high praise coming from you! Thanks. Jen is a hard worker. Wait until you see future episodes. Lots more to come.
April 16th, 2009 at 4:20 pm
Hi John,
Thanks for stopping by. Yes. squatting like that is not easy for many people. You can read the article called “And On The 8th Day Was Created The Burpee” for more info to help you with it. Plus future episodes will feature more modifications.
Best,
Robert
April 16th, 2009 at 4:18 pm
Ooops. Just saw the bio.
ART
April 16th, 2009 at 4:17 pm
Hi Robert,
Great first episode. It would help if a timeline was shown so that we can see how long the video runs. In order to appeal to all demographics, you should do at least three of the entire routine at the end, or more into the credits. Is your bio on the site? It would be of interest to know if you were always fit, not fit and changed and your age. ART
April 16th, 2009 at 4:13 pm
Robert – very awesome show bruddah, looking forward to seeing the next one!
And don’t think Jen isn’t getting any props, she kicks ass!!
–Z–
April 16th, 2009 at 4:03 pm
Robert,
Congratulations on a great first episode.
I am in OK shape, but I found doing this first step correctly not as easy as I thought.
John Deck
April 16th, 2009 at 4:01 pm
Thoroughly enjoyed this. I’m forwarding it to my daughter who is into this sort of thing. Might even try it myself, looked fun.
Magnificenr first episode. Congratulations.
April 16th, 2009 at 3:54 pm
AWESOME show. I love the look of the site and show.
April 16th, 2009 at 12:49 pm
Congratulations on the new show Robert, it’s very well produced. I’m not your target demographic but I still found it interesting.
Regards
Andrew
April 16th, 2009 at 7:04 am
Very well done, good basic exercise without much strain on the body !