MOLO Week 12: Burpees (Final Week)
Last week’s challenge was Lunge with Chest Press.
This week’s Baby Boot Camp Mother Love Fitness Challenge (MOLO):Burpees
From the Baby Boot Camp MOLO newsletter:
The exercise that everyone loves to hate. BURPEES!
This high intensity, full body exercise is a big calorie-burner and helps to rev up your metabolism throughout the day. Every time you do a burpee, you are working your arms, chest, core muscles, quads, hamstrings, and glutes. It’s no wonder that burpees are used by athletes as a conditioning exercise! Burpees can be done anywhere (Baby Boot Camp moms know that better than anyone!) and have many variations in order to always keep them fun, calorie torching, and exciting!
In addition to calorie-burning, burpees are also a great example of functional fitness. Because burpees engage several different muscle groups together simultaneously, they mimic many of the actions and tasks of everyday life. As an example, burpees can help with the task of crouching down to fold a stroller and having to lift it up into your car trunk.
Burpees are definitely a high intensity exercise so if you are new to working out, make sure to modify your burpees if needed and work your way up on the intensity ladder.
Focus On Form: Burpee
- With feet shoulder-width apart, crouch down quickly, putting your hands on the ground.
- While engaging your core, jump your legs straight behind you into a plank position.
- Do a pushup, then jump your legs back in.
- While engaging your core, hop up.
- With your arms straight up overhead, jump as high as you can.
MOLO assignment: Take a photo of what’s in your refrigerator & post it on our MOLO FB group. What’s been your biggest change in food since February?
I don’t have a photo of my fridge, but since I started the challenge, I started eating a lot more salads. I pick a base and make sure I have other stuff in my fridge to accompany it. My favorite base salads are: arugula, spinach, and organic spring mix. Last week, red peppers and brussels sprouts were on sale, so I roasted those and added them to the salad. This was one of the most delicious salads I’ve made!
MOLO assignment: Engage in one minute of deep breathing when you wake up today. Start the day with positive energy.
This is something I started to do to get my mind in place before I have to take care of my kid. It has helped tremendously. A friend of mine wakes up at 6:30am so she has half an hour to herself before she has to take care of her child. She reads and has coffee and spends some quiet time alone. I think that’s a great idea.
MOLO assignment: Fill your plate with half veggies at both lunch and dinner.
My lunches and dinners consisted of salads this week, so this was not a problem. My daughter loves watching me eat salad and asks for her own “leaf” to eat too!
MOLO assignment: Bring a friend to class day! Introduce a friend to Baby Boot Camp.
A lot of my best experiences come from word of mouth. I have some friends who really share my point of view on things, so I trust what they recommend. Learning about Baby Boot Camp was one of the best suggestions I received! I met so many awesome friends who I’m happy I connected with in this stage of my life.
MOLO assignment: Do 5 burpees each time you hear/see the word “burpees” today. Post on our MOLO FB page your total count for the day.
I did 50 burpees.
End of Challenge!
I’m so happy I participated in the Baby Boot Camp Los Angeles (Culver City and Marina Del Rey) MOLO Challenge! I think it’s important to constantly challenge your mind and body to keep it healthy and yourself sane. Melinda and Elizabeth are amazing trainers and people. They continue to encourage us to stay fit and healthy! I plan on looking over these assignments to create more challenges for myself in the future! #momstrong