Finished My 1 Week 1000 Burpees

I DID IT!

Hello guys, Today I'll be sharing about my 1 week 1000 burpees challenge. We all know no many people love to do burpess because it is one of the most hard exercise to be done especially when you can't control your breathing. Many people react negatively when they were ask to do burpees. For me, I'm in love with burpees!

What is BURPEES?

Burpees or also know as squat thrust are a full body exercise which virtually works every muscle in the body, this means that you can burn more calories in a lot less time.
You can do burpees almost anywhere as you are only using your own body weight.
They boost strength and endurance which will help with everyday activities or enhance you further with physical training. The muscle involve are deltoids, biceps, triceps, pectorals major, obliques, abdominals, quadriceps, gluteus maximus, hamstrings and gastrocnemius (calf) just to name a few.

How to do BURPEES?

1. Stand with your feet hip width apart and your arms down by your side
2. Lower into a squat position with your hands flat on the floor in front of you
3. Kick your legs backwards into a press up position and lower your chest to the floor
4. Push your chest back up to the press up position thrust both feet forward so you are back in the squat position
5. Jump up and raise both hands over your head ( hand must clap behind your head for better chest development )

 

 

 On 1 Nov 2015 I had decided to challenge my self to do 1000 burpees by 8 Nov. The reason I'm doing this is to push my self and go beyond my limit. It also a training to improve my mind set to achieve goal that I've set. I'm doing 200 burpees in one day by breaking them to 30, 20 and 10 per reps to reach 100 burpees then rest for 5 minutes and continue the next 100 burpees. First 200 burpees were very hard. The only word to describe after doing 200 burpees is effortless. But after that I've start to see positive result. Note that your body condition is one of the factor that will effect your result ( time ). Avoid doing burpees or any workout if your body is too weak (tired). Meaning? You'll know it when you see some of my result (time).

Day 1

100 burpees ( 17:21 minutes ) - 5min rest - 100 burpees ( 13:33 minutes )

Day 2

100 burpees ( 12:33 minutes ) - 5min rest - 100 burpees ( 12:36 minutes )

Day 3

100 burpees ( 12:22 minutes ) - 5min rest - 100 burpees ( 12:23 minutes )

Day 4

100 burpees ( 12:40 minutes ) - 5min rest - 100 burpees ( 13:07 minutes )

Day 5

100 burpees ( 11:42 minutes ) - 5min rest - 100 burpees ( 12:37 minutes )



There are the result 1000 burpees in 5 Days. I'm looking fo ward to challenge my self again soon. 2000 burpees? who know hahaha.

 

Why do BURPEES?

        1.      They work your entire body.

        2.      You can do them anywhere.

        3.       They'll get you stronger.

        4.       They boost your endurance (no treadmill necessary).

        5.       They’re a great addition to any workout.

Why wait? Start challenging yourself and find your true strength.

Week 5 Review

Step Up The Hard Work!

           Week 5 is a bit slow in progress. My body is giving up. Although there are only 4 session in this week it is still difficult to perform well. I am pushing my self over my limit each time I carried out my exercise. This week I've workout are Hades, Iris, MAX Push Up + MAX Burpees.
What I've learned this week is to believe in your mind. My mind keep saying YES although my body says NO. I believe with high determination you're able to overcome and control your body. All you need to do is FOCUSING on what you had aim for. (my aim is to get lean by the end of 2015) Focusing on your aim is a great motivation for your self. To be honest, every weekend (rest day of workout) I always stand hours in front of the mirror looking at my self. Sometimes I got upset because of all the hard work I had done only show up a small change. I am sure you would feel the same when you had worked hard for few weeks but notice only a small change. Some people would choose to give up and quit which I hope none of us here will do that. No everyone can bulk up in short time, some may take years. The frustration I felt had been a great motivator for me to keep moving forward. Some people often ask "How long should I train to get the shape that I wanted so much? 3 months, 6 month, 9 months, 1 year, 2 years?" You won't know it unless you're willing to work for it. Besides, fitness is not only about having a good shape or look. Fitness is not only a daily routine, it is a lifestyle.

WEEK 5

Session 1: Hades : 41.32 minutes

Session 2: Iris : 42:30 minutes

Session 3: MAX Sit Up 77, MAX Burpees 44, MAX Sit Up 87

Session 4: Hades : 39.11 minutes

Good news, I am able to perform perfect burpess although I still need to control my breathing.
Mountain Climber 100 reps x 5 round = 500 climber. A great personal achievement for myself. Performing 30 climber is not even easy for me.

I'll be updating on week 6 review on next weekend.
P/S Belly fat and Side Belly fat is vey stubborn and annoying.

 

"Love the body you're having right now while you're working for the new one" 

Week 4 Review

There are many up and down during this week. But that is not a reason to stop doing workout. No extraordinary transformation yet but my belly fat and side belly fat had reduce, thanks to burpees, squat, sit up, froggers and the tiring mountain climbers. Moreover my diet control is getting better and better. Always find out do you eat because of hunger or appetite? Well at least it work for me, but different people have different ideas on how to control their diet. Some think that diet is about eating less or eating only on certain period of time. That is a bad idea of diet. If you're on a diet, it doesn't mean that you have to eat less or only in certain period of time. It is about what you eat. Replacing those junk food you eat with some green fresh vegetables and replacing your full of fat food to food with full of protein ,zinc and carbohydrates are some simple example of diet. Beside doing freeletics workout, I've added some lift workout for my arms, chest and legs. It hit me hard but I am glad I am able to do it. For lift workout, I do 4 sets 10 repetition each. Doing to much repetitions and sets may cause muscle injury. Total weight I'm lifting is 10kg only ( for now, but I'll add up more weight on coming workout ) or around 20 lbs. Do not lift weight above your strength limit to avoid any potential injuries. I may takes long time to heal and cost you a lot of time for full recovery and perform your workout again. These are the result for this week workout.

WEEK 4 RESULT

Session 1 Aphrodite : 45:45 minutes

Session 2 Aphrodite : 34:35 minutes (stop at round 3)

Session 3 Push Up MAX (100 sec) 3 Round : 25 reps, 23 reps, 20 reps

Session 4 (End of week 4) Aphrodite : 43:30 minutes

2X METIS ( For fun ) : 22:43 Minutes

Only 4 session in week 4. But I'll be doing some HIIT Cardio and some lift exercise on the fifth and sixth day. Sunday is rest day. Thanks for spending some of your time reading my post. Have a nice day!

" You doesn't have to be great to start, you have to start to be great "

Random Workout

 This week is considered as cheat week. Although I didn't follow the routine, but I am still doing Freeletics. I've challenged my self to do different type of workout this week just for fun. I even tried new workout such as Gaia, Hyperion and more. I'm able to practice my pistol squat and hopefully I am able to do the perfect form. I am back on schedule next week tho I wont be able to post my updates due to some problem. I hope by the end of week 8 I can see visible change in my body form. Yesterday I finished my Metis only in 11.02 minutes. You can see how big the difference between the time and how Freeletics had really changed me. I always encourage my self to try a harder workout. I love challenging my self. We are one big family and a family never leave and of their member behind. To those who want to start Freeletics I'd like to say congratulation because you had made a brave step forward. You are one step closer to your ultimate form.

Thank you, GOODNIGHT for the Asian, HAVE A NICE DAY for those who in the different timezone.

Week 3 Session 2 and 3

Week 3 Session 2 and 3

Session 2

Hola familia of Freeletics. In week 3 Session 2 workout is Hades, God of the under world. Lets see what do He have for us.

Workout Name: Hades

Name/Round            Round 1        Round 2        Round 3

Burpees                       25                  25                  25

Push Up                      15                   15                 15

Pull Up                        15                   15                  15

Burpees                        25                   25                  25

Jumping Jack               100                100                100

Total Time taken for Hades: 45.26 Minutes

Hades oh Hades. I challenged Him,  He crushed me. But that won't put me down. Hades may seems easy but in reality it kick you as$ hard. Tips for Burpees, control your breathing so that you are able to do them easier. Next will be session 3.


Session 3

ARTEMIS is my enemy. I'm having hard time to finish this workout because I couldn't really control my breathing. That makes my progress slow especially when doing the 100 burpees and 100 push up. In Artemis workout you will be doing 50 burpees, 50 pull ups, 100 push up, 150 squat, and 50 burpees again in the end. My total time taken for session 3 week 3 Artemis is 43:51. I'm a bit disappointed with my time but what matter most is how you handle the exercise. No matter how fast you are but you're doing it the wrong way it is worthless. I'd like to share a bit about taking sufficient rest. After finishing the workout make sure to cool down your body temperature to avoid muscle injuries. Moreover make sure to drink a lot of water to avoid dehydration in your body. Most important is, make sure you have enough sleep at least 6-8 hour so that your body can fully recover and ready to do the next Freeletics workout. Less sleep will force your body to shut down when doing Freeletics or you might yawn during the workout which I already experienced it. Therefore, take care of your self. Enough rest means you can workout hard!

 

" Yes means Yes, No means Maybe, Maybe means Yes "

Week 3 Session 1

Week 3 Session 1

Hey guys! Say hi to week 3. In week 3 I wasn't aiming to do exercise for PB. This week I am aiming to finish all the workout in week 3 correctly. That's mean to do all exercise in correct ways for example burpees, strict push up, squat, deep squat, sit up and hopefully strict pull up. Let us move on to the workout today. Week 3 Session 1 workout is Aphrodite the Goddess of Beauty.

Workout Name: Aphrodite

Name/Rounds            Round 1        Round 2        Round 3        Round 4        Round 5
Burpee                           50                  40                30                    20                 10

Squat                             50                  40                30                    20                 10

Sit Up                            50                  40                30                    20                 10


As usual above is the description on today workout. After finishing today Aphrodite in correct ways it drained all my energy in fact I almost give up in round 3.

Total Time for Week 3 Session 1 Aphrodite : 57:04 minutes

Today is a pain in the a$s. But I am very glad to finish all the workout in correct ways. I deserve a star for today workout yay! See you guys soon for my session 2 in week 3. The next workout for session 2 is Hades and its will be my first time doing it. Although its only been 2 week. I can already feel my body get stronger as time passes. No visible change yet but I feel lighter hahaha.


" You can't just wish for something to happen, you have to #workitout "

Week 2 Sesion 4 & 5

Week 2 Session 4 and 5

Session 4 is about Burpees MAX. 5 minutes is the time given. Do as many burpees as you can.
In week 1 I'm able to do 48 burpees in 5 minutes. Here is week 2 Burpee MAX result.

Workout Name: Burpees MAX

Result:

Burpees MAX ( 5 minutes ) : 62 repetition. (New PB)

I added some other workout for fun because this session workout is simple. Thw workout I added is some exercise from 300 Spartan Workout. Painful but amazing.


Session 5

For Session 5 in week 2. It is the same as the first Session in Week 2, Artemis. Compared to the first session, Artemis in the 5th session is a bit more easy. But that doesn't mean it is too easy. I almost give up when I was doing the 50 pull up and 100 strict push up. But I am able to finish the workout 4 minutes earlier than the first session of Artemis. I am so proud because it was 3 day after the first Artemis session in week 2 and I can feel the different and the time taken to finish the workout proved it.

Week 2 Session 1 Total Time Taken result: 48:50 minutes

Week 2 Session 5 ( Today ) Total Time Taken result : 44.53 minutes (PB)


Next two day is rest day, but that doesn't mean I wont do any exercise. I'll be doing some 300 Spartan Workout exercises. I can't wait to enter week 3. New workout in week 3 which is Hades and it's waiting to crush me. xD

If anyone of you have a suggestion about eating diet please leave a comment. I don't think my diet is at top condition now :c But, I do notice my belly fat is getting smaller. I am so happy.

" The pain is temporary, your transformation is permanent "

Week 2 Session 3

Week 2 Session 3

The moment I've been waiting for. Aphrodite is here. I am aiming to beat my last time record, 47:31 minutes. Consist of 3 exercise. 150 total repetition divided into 5 round.

Workout Name: Aphrodite

Name/Rounds            Round 1        Round 2        Round 3        Round 4        Round 5

Burpee                           50                  40                30                    20                 10

Squat                             50                  40                30                    20                 10

Sit Up                            50                  40                30                    20                 10


Total Time Taken to finish Aphrodite: 41:46 minutes


After doing the final round I feel proud to myself because I was able to complete the workout in time.
As you can see I had achieved new PB for Aphrodite. Last time was 47:31 minutes. I finished 5 minutes earlier. I can't wait for my next Aphrodite session to set a new PB.

" Legs, one day you'll thank me for doing this  "

Week 2 Session 1 and 2

Week 2 Session 1 & 2

Session 1

The workout for session 1 in week 2 is Artemis. Artemis workout is design to crush your arm, shoulder and chest. It has 4 type of exercise.

Workout Name: Artemis

Name/Round            Round 1

Burpees                    50

Pull Up                     50

Push Up                   100

Squats                      150

Burpees                    50


This is the first time I'm doing Artemis and I took a long time to finish it. My total workout time is 48:11 minutes. My aim is to do 50 "correct" pull up. I m a bit upset because I only manage to do 24 "correct" pull up. I hope I can do better next time and able to finish this workout faster than before.





Session 2

Session 2 workout is Metis. Metis workout is an exercise to crush your legs. There are 3 exercise in Metis. This workout has three round, no mandatory rest between round so try not to spend much time resting.

Workout Name: Metis

Name/Round            Round 1        Round 2        Round 3

Burpees                        10                  25                 10

Climbers                      10                 25                  10

High Jump                   10                  25                  10


 Simple? Never underestimate Metis. It will crush your leg. I was aiming 12 minutes for my first try. I was 56 second off my target. I finished this workout in 12:56 minutes. I can't wait for my next Metis workout. I feel confident to finish my next Metis faster than this time. I'll be off for my session 3 workout after this. Stay Fit guys!

 

 

"You will never know your limit unless you push yourself to them"

Week 1 Session 5

Week 1 Session 5

Its the last workout of week 1. And I am happy that I can finish all of the workouts. Today workout is called Dione. Consist of 4 different types of exercises and carries out in 3 rounds.

Workout Name: Dione


Name/Rounds            Round 1        Round 2        Round 3

Jump Jack                      75                  75                 75

Burpees                          25                  25                 25

Legs Lever                     50                  50                 50

Jump Jack                      75                  75                 75

Sit Up                             50                  50                 50

Burpees                           25                  25                 25




Result: Time(Minutes)

Name/Rounds            Round 1        Round 2        Round 3

Jump Jack                    1.12               1.05               1.06

Burpees                        2.35               2.33               2.22

Legs Lever                   3.41               3.14               2.05

Jump Jack                    1.29               1.18                1.24

Sit Up                           3.31               3.54               3.27

Burpees                        2.49               2.30               2.19


Total workout time:    19.26             20.53             19.33


The amount of rest I took between exercise in round 2 is longer. In round 2 and 3 I had to change my workout to the modified version on some of the exercise because it become difficult. During this workout I've learned that the more pain you feel, the higher your determination to finish the workout. All you have to do is to set on your mind that you can do it. Keep motivated. I can't wait to start my Week 2 with Freeletics. Thank You Freeletics!

 

 

                           " If it's easy, Everyone can do it "

Week 1 Session 4

WEEK 1 SESSION 4

I was suppose to post this yesterday but I didn't have a time. Session 4 workout is simple. It is Squat MAX. The aim is to do as many squat as you can in 300 second or 5 minutes.

Workout Name : Squat MAX

Name/Round            Round 1



Squat MAX              Do as many as you can in 300 second.



Result: Reps.


Name/Round            Round 1


Squat MAX                 125





After finishing my 300 second I added some other workout just for fun because the workout is to short. I added Sit Up, Leg Lever, and Push Up. You can add your own workout if you want to.

                                                          " Your sweat is the FAT crying! "

Week 1 Session 3

Week 1 Session 3

It's session 3 week 1. Today workout is Aphrodite. Exercises in Aphrodite are 150 burpee , 150 squat , and 150 sit up. This workout really crushed me. My shoulder are in pain because of sore. I hope it won't be a problem for my next workout.

Workout Name: Aphrodite

Name/Rounds            Round 1        Round 2        Round 3        Round 4        Round 5

Burpee                           50                  40                30                    20                 10

Squat                             50                  40                30                    20                 10

Sit Up                            50                  40                30                    20                 10


Result: Time (Minutes)


Name/Rounds            Round 1        Round 2        Round 3        Round 4        Round 5

Burpee                          4.06              2.50               3.10               1.27              0.26

Squat                             2.23              1.23               0.58               0.38              0.13

Sit Up                           2.39              1.49                1.47               1.26              0.23


Total Time Taken to finish Aphrodite: 47:31 minutes



As you can see, my burpee and sit up in round 3 is very disappointing(my opinion) it was because I throw up during my burpee and sit up. I almost quit that time but I decided to continue. I hope it won't happen again.

                   " The pain you feel today will be the STRENGTH you feel tomorrow"

Week 1 Session 2

#WEEK 1 SESSION 2#

Hello,

 Today is session 2 of week 1. Session 2 workout is Burpee MAX. You are required to do burpee as many as possible in 300 second (5minutes). It may sounds simple but the workout totally crushed you.


Workout Name: Burpee MAX


Name/Round            Round 1

Burpee MAX           Do as many burpee as you can in 300 second (5minutes)


Result: Repetition


Name/Round            Round 1

Burpee MAX               48


I added my own workout for fun after doing burpee. ( Bicep curl )

                                  " Don't wish for it, Work for it "

Week #1 Session #1

WEEK 1 SESSION 1 : VENUS

Hey guys, it's my first week and first day on Freeletics. Today workout is Venus.

Workout name : Venus

Names/Rounds            Round 1        Round 2        Round 3        Round 4

Push Up                          50                   50                  50                 50

Jackknife                        20                   20                  20                 20

Deep Squat                    50                   50                   50                 50


Result:Times( Minutes )

Names/Round            Round 1        Round 2        Round 3        Round 4

Push Up                       5.23               5.33               6.09              6.30

Jackknife                     1.59               1.55                1.53              1.57

Deep Squat                  2.30               2.16                2.23              2.33




     As you can see, my result are in a bad shape(my opinion). I am hoping for better result for the next Venus workout. I can feel sore on my shoulder but I think it's for my own good. I'll try to publish a new post each time I finished my session.

Best of Luck!

 

                                                                                                    " Go Hard or Go Home "

Keep Motivated

 

#Keep Motivated#

  " Am I will be able to do this? " , " What if my effort are useless? " , " I can't its too painful " , " I can't feels my legs " and " I give up " . Had you ever thought about this when you're doing your workouts? I am 100% sure we all does. Its normal. There are no easy way to achieve a goal. Ripped body doesn't come by wish. The only way to get it is by doing hard work and going through painful workout but it all worth a lot. Keep motivating your self  to push your self. " The only limits you have is when you think of one ". There are millions people out there who manage to transform them self. If they can, why do you think you cannot? The worst enemy is our mind. Sometimes our mind tell us to stop and give up. Learn to overcome that. You control your mind, you control everything xD.

To anyone working hard in the gym. Skinny, fat, big, small, man, or woman. If you're in the gym grinding hard, working out at home, or outdoors. I respect you. We're all in this together! 

Intro

INTRODUCTION.

I am 19 years old and determined to change my body from fat to shredded. I've been overweight for the past 4 years. 84Kg (185Lbs). Living as an overweight person is very frustrating. I don't have self confidence, I can't do things that I wanted to. Therefore, I decided it's time to turn the table. I searched in YouTube for body transformation motivation. There I found Freeletics. 15 weeks body transformation. Is it possible? After I saw Arne's transformation I was motivated to make a change. If he can I can do it too. I chosen Cardio & Strength routine so I will be able to change from overweight to ripped :D. I'll try share my updates each week. Best of luck. Let's make a change together.

Freeletics.

Freeletics is a sport that requires high-intensity workout. All workout are for bodyweight only. It can be trained anywhere that suits you. It also can be done at home. Freeletics can be trained both alone or in group.

 

                                                                         " COMMIT AND DON'T EVER QUIT "

ref;
Cardio & Strength
Arne's Transformation