A video of my twice-daily burpee-based calisthenics routine at the start of 2025

January 2, 2025 by Joshua
in Fitness, Freedom, Habits, SIDCHAs

Here is my twice-daily calisthenics routine at the start of 2025. For context, here is a list of all my sidchas, standard operating procedures, and preferences.

I have found discipline creates freedom. This sidcha creates freedom, peace, connection, calm, and more. The calories burned and motivation required are negligible in comparison to those benefits, and are benefits themselves.

I started in 2011 with ten burpees a day, then added and refined. My evening set differs slightly (planks instead of crunches, for example), but mostly like this video. This video shows my odd-numbered-day pattern. On even-numbered days I vary slightly based on what workout I do that day (cardio or lifting).

I do this routine after

  • Making my bed and turning off the alarm within a minute of waking up
  • Going to the bathroom
  • Meditating for thirty minutes
  • Stretching of neck, back (supine cross-leg spinal twist and down dog), and front (bow pose), plus balance (knees-on-elbows pose)

After the routine, I usually shower, then make breakfast and eat.

Notes:

  • 00:08 I didn’t realize my knees were so bent until watching this video. I’m working on opening them to 90 degrees
  • 00:40 I used to be able to reach the floor with my heels, but haven’t been able to for years. I’m trying to do it again
  • 01:37 First set of nine burpees: first one regular, next six jumping, last two with diamond pushup
  • 02:13 Rest: eight breaths, eyes closed, reopen them on seventh breath. The eye routine helps me start next sets when fatigued.
  • 02:53 Second set of burpees same as first
  • 03:29 Second rest same as first 04:00 Third set of burpees without jumping, trying to go faster and hold form
  • 04:40 70 pound kettle bell
  • 04:54 Hamstring stretch: on even-numbered breaths, move until wrists reach bottoms of feet, usually by breath 6 or 8. On breaths 20 – 22 and 40 – 44: heels off ground, backs of knees touch ground.
  • 07:40 28 kilogram kettle bell
  • 08:10 24 kilogram kettle bell
  • 09:05 Watering plants is part of morning routine, to connect with nature and other life and to catch breath before curls
  • 10:25 35 pound kettle bell
  • 10:30 I try to keep my form with curls but lose it by the sixth.

My friend who recorded the video said I looked ripped because of the definition visible in my muscles. Still, in colder months, I tend to eat more, leading to less definition on my abs, so I have some unwanted fat there. When the weather warms up, I’ll probably restore being more cut. (Yes, I’m totally healthy, no I’m not imposing my values on others. Everyone is free to define and live beauty how they want.)

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1 response to “A video of my twice-daily burpee-based calisthenics routine at the start of 2025

  1. Pingback: Burpees: unbeatable for fitness and my favorite sidcha: the series » Joshua Spodek

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