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TOPIC: Modified burpees?

 
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July 12, 2011 8:37 AM
I'm ordered Turbo Fire and will be starting that soon. I watched a few reviews on youtube about it and noticed one gal doing burpees.

I have a bad low-back and am not sure that I'd be able to do a burpee without popping something outta place.
Any ideas for a modified version?

thanks!
  5197341
July 12, 2011 8:40 AM
I've done a few of the Turbo Fire workouts. I don't remember what the modification for them is, but there is a person doing low impact modifications on the right of Chalene that you can follow.
  186947
July 12, 2011 8:40 AM
we have a girl in boot camp that can't do them the 'normal' way. My trainer has her squat down, then step each leg back one at at time to the plank position, then back in one at a time, stand, squat, repeat. So instead of the 'thrust' part, it looks more like a low mountain climber. Good luck!
  3055377
July 12, 2011 8:41 AM
There is a person to follow for low impact moves. I believe they just do a squat instead. Good luck! heart TurboFire!!!
  2625723
July 12, 2011 8:42 AM
I don't think a bad lower back and Turbo Fire mix well indifferent
July 12, 2011 8:43 AM
At CrossFit they tell us to do a push up and then step up onto a step and that counts as one modified burpee! =) Hope you are able to do that! Good luck dear.
  2629485
July 12, 2011 8:44 AM
And if flynntiggr's idea is still too much, just do knee bends (squat), stand, to jumping jack. The idea is to get moving anyway. We can modify it however we want!!
July 12, 2011 8:44 AM
I would do Mountain Climbers.. It will give you the same elevated heart rate without hurting your back.

If you have a bad lower back though I would have to agree with Angela4Health. I am not usre that Turbofire is right for you.
Have you had your back checked out by a doctor? I would try to strengthen it first...
  361572
July 12, 2011 8:45 AM
QUOTE:

we have a girl in boot camp that can't do them the 'normal' way. My trainer has her squat down, then step each leg back one at at time to the plank position, then back in one at a time, stand, squat, repeat. So instead of the 'thrust' part, it looks more like a low mountain climber. Good luck!


That's exactly how they do it in the Nike training club examples. They work you up to a full burpee in later workouts, and if you want to step things up without killing your back, do a little hop when you come to standing. I'm ALL about modification! I mean, either way, your heart rate stays up and you're strengthening your arms and abs.
July 12, 2011 8:46 AM
SQUATS!!!!
July 12, 2011 8:50 AM
QUOTE:

I'm ordered Turbo Fire and will be starting that soon. I watched a few reviews on youtube about it and noticed one gal doing burpees.

I have a bad low-back and am not sure that I'd be able to do a burpee without popping something outta place.
Any ideas for a modified version?

thanks!


If you have a bad lower back then you should avoid burpees for now. Any type of exercise that puts a heavy load on your lower back needs to be completely avoided.

Not trying to scare you here, but back in April I tried burpees for the first time. I too have a bad lower back and at the time I unknowingly had tight hamstrings, quads, and thoracic muscles. After doing about 12-15 burpees I was in a lot of pain. I was completely unable to stand or walk the next day. I had to get an MRI to see if I herniated a disc and go on several medications for about 3 weeks. Also needed physical therapy for about 6 weeks. In other words, it was a major set back.

Fortunately I was able to overcome the set back and now I'm on a much better path. My advice is to look for ways to strengthen your core without putting a load on your lower back and spend a lot of time stretching your hamstrings / quads.
  3487639
July 12, 2011 8:55 AM
Thanks! One of the things i'm working on is stretching/strenghtening hamstring, quads, hip flexors, etc.
  5197341
July 12, 2011 8:57 AM
Thanks Kangababy -

I have had it checked out many many times....it's gotten a bit better over the years but technically nothing is "wrong" with it.
I sorta think it's a combination of muscle imbalences which pulls vertabraes out of place.

I hope this workout is doable for me. I chose it becuase people were saying it's a great core workout.
  5197341
July 12, 2011 8:58 AM
QUOTE:

And if flynntiggr's idea is still too much, just do knee bends (squat), stand, to jumping jack. The idea is to get moving anyway. We can modify it however we want!!


Thanks, that's a great idea!
  5197341
July 12, 2011 8:59 AM
QUOTE:

I don't think a bad lower back and Turbo Fire mix well indifferent


Ut oh, I'm a little worried now. I'll let you know how it goes! I
  5197341

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