Thrusters and Burpees
In my opinion, two of the most important movements to master are thrusters and burpees.
And great movements for everyone, young and old, athletes and grandparents.
Two movements that can give you a full body workout at home, the gym, the park, or even a hotel.
They are both great strengthening and conditioning movements. They are hard, but thats what makes them so effective.
Strengthen your quads, glutes, hamstrings, shoulders, arms, core, and grip. Also hitting you with a cardiovascular punch by jacking up your heart rate. A full body workout with one set of dumbbells.
Mostly cardio but a great way to strengthen you with just your body weight by hitting quads, glutes, hamstrings, chest, arms, shoulders, calves, and core. A full body workout without any equipment!
If you are a beginner or your range of motion needs improvement, and you need a ramp up into full thrusters and burpees, start with the modified versions to gauge your needs.
You can decrease the difficulty of thrusters by lowering the amount of weight you use, and/or squatting to a chair or box at about knee height.
You can decrease the difficulty of burpees by stepping back, and stepping in, and even taking away the jump and just standing tall.
Functional For Life
Along with being great conditioning movements they are also functional.
What does it take for a person to use a toilet, get into bed, or into a car. Sitting down into a squat position. What does it take for someone to put dishes away, going grocery shopping, reaching something up high. They need to take weight up over their head. Modified Thrusters exercise those movements. Practicing modified thrusters in a controlled environment will help your grandparent stay independent longer.
Think about what it takes for your grandparent to get up off the floor by themselves after falling. They need to push up from the floor, bring one leg under them, get to a partially upright position, and then get back on to their feet. In other words.. a modified burpee. Wouldn’t you feel more secure about your loved one if you knew they were practicing modified burpees in a controlled environment. Just incase there is an unfortunate accident.
Increasing the Difficulty
Make sure to practice going through the full range of motion, instead of cutting yourself short. Especially before adding extra to already demanding movements.
Increase the difficulty of thrusters by either adding more weight or turning the them into clusters – Squat Clean Thrusters.
Increase the difficulty of burpees by finishing each one with a runners jump, or jump up to touch a target over head or jump over something. You can add weight to the burpee with dumbbells by doing the push up with them in hand and standing tall while continuing to hold them.
Full Body Workout
Consistently adding Thrusters and Burpees into your workout routine will help keep you fit, make you stronger, and keep your cardiovascular system in good working order.
AMRAP (As Many Rounds As Possible) in 15 minutes:
10 Thrusters – Choose a moderate dumbbell weight
This workout will get spicy fast and have you sweating in no time. Make sure you go through the full range of motion and bring the intensity. I mean it is only a 15 minute full body workout at home, you can go hard and give it all you got!
Want some more full body workout at home ideas?
Check out this PDF that you can download to your phone!