10k Burpees
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Burpee Prison

1/23/2019

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Burpee prison... maybe hellish Siberian Burpee Prison would be more accurate. Burpee Prison is the name for a workout that the CIA may have thought up for "enhanced interrogation", except they wouldn't legally be able to. The workout is inspired by actual prisoners. When you don't any fancy equipment or weights but you need to get ripped to survive the yard, you get creative.
The Burpee prison workout is a modified version of the workout that necessity invented. You start with 1 burpee. Then you do 10 jumping jacks. Then you do 2 burpees. And 10 more jumping jacks. Then 3 burpees. And... you get the picture. You keep counting up your burpee sets by 1, while doing 10 jumping jacks after each set. You finish with 20 burpees and 10 jumping jacks. By the end you will have done 210 burpees and 200 jumping jacks.
It is a brutal, but effective, workout. It is also a good benchmark of your progress. Try it once a month and see how you improve over time. Or do it once at the beginning of the year and once at the end. Or however often you want to do it.
Oh, I almost forgot, your goal is to finish in less than 20 minutes. Good luck.

1 Comment
Ankit Agarwal link
2/12/2019 05:03:47 am

Burpees are effective .. no doubt. But one must take special care of posture. Bad posture does more harm then good

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You should consult your physician or other health care professional before starting this or any other fitness program to determine if it is right for your needs. This is particularly true if you (or your family) have a history of high blood pressure or heart disease, or if you have ever experienced chest pain when exercising or have experienced chest pain in the past month when not engaged in physical activity, smoke, have high cholesterol, are obese, or have a bone or joint problem that could be made worse by a change in physical activity. Do not start this fitness program if your physician or health care provider advises against it. If you experience faintness, dizziness, pain or shortness of breath at any time while exercising you should stop immediately.
This site offers health, fitness and nutritional information and is designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. If you have any concerns or questions about your health, you should always consult with a physician or other health-care professional. Do not disregard, avoid or delay obtaining medical or health related advice from your health-care professional because of something you may have read on this site. The use of any information provided on this site is solely at your own risk.
Participation in this challenge is also at your own risk.

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