Video: I recorded my burpee sidchas

March 10, 2016 by Joshua
in Exercises, Fitness, Habits, SIDCHAs, Visualization

I’ve meant to post a video of my burpee sidchas. Someone writing a book on high intensity interval training asked me for a video, so I finally recorded my morning and evening burpee sidchas. Maybe my burpee sidcha will show up in a book.

I don’t claim they’re glamorous but I haven’t missed a burpee in over four years. I do them every day. I started with ten burpees a day in December 2011, before I created the term sidcha. I add to the routines when what was challenging becomes easy. Ten burpees seems like nothing now.

I turn 45 in a few months, if that matters.

By the way, if you want to start a burpee sidcha, I recommend finding how many is challenging by doing as many as you can without pushing too hard. Subtract two. Then do that number every day forever, increasing when you can do a given number too easily.

I predict it will become one of your most valuable activities.

Mornings

  • 26 burpees, the last two with my thumbs touching for the push-ups
  • Stretch hamstring for 60 breaths
  • Pike — lift my heels as high as I can for 12 breaths
  • 10 times raise my hips on my back with my legs straight up
  • 20 crunches with my legs straight up
  • 20 crunches while my feet are on the ground
  • 30 bicycle kicks
  • L-sit attempt for 13 breaths
  • 21 reverse rows (gloves because the counter edge is sharp; can’t find a place for a pull-up bar in my apartment)

Evenings

My camera stopped before I did. I do 21 reverse rows total, so it almost got it all.

  • 26 burpees, the last two with my thumbs touching for the push-ups
  • Hamstring stretch for 60 breaths
  • L-sit attempt for 13 breaths (so far, a true L-sit for about 1 second, but getting there. Lifting one leg at a time now)
  • Plank for thirty breaths (I try to get my elbows about under my eyes)
  • 12 side plank lifts on each side
  • 21 reverse rows (gloves because the counter edge is sharp; can’t find a place for a pull-up bar in my apartment)

Learn to make Meaningful Connections

with a simple, effective exercise from my book, Leadership Step by Step.

Including

  • Step by step instructions
  • Video examples of me and Marshall Goldsmith
  • An excerpt from my book

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