I love that you include "no one likes them" as a reason for not including burpees. I did a class once that STARTED with "death by burpees" where you had to do an increasing number of burpees on the minute for 20 minutes. (So minute 1, one burpee, minute 2, two burpees, and so on.) I remember the instructor was pleased with his evil "warm-up" and that some of those people, I never saw in his class again.
I normally hate back squats but since I'm 7 months pregnant I actually find them a lot more comfortable than front or goblet squats right now. I found that I can do a barbell back squat to a box very comfortably even with a big belly and weakend core.
I absolutely love that you're training through pregnancy AND listening to your body along the way! Keep up the good work mama!
8 місяців тому+10
For some weird reason I actually prefer, and feel safer, performing a curtsy lunge instead of a lateral lunge. Loved your video and explanation as always, Justina!
I went to the comments to see if anyone feels the same. Lateral lunges for me always feel awkward and like I'm doing something wrong. Like how far do I step, what is the angle of my legs etc. Curtsy lunge feels weirdly more natural.
If my coach put burpees in any of my programs, I would fire them in five seconds flat! Also for push ups getting one of those pushup boards helps tremendously. They are relatively cheap and help with shoulder mobility and give extra range of motion.
I loveeee them but only do them with clients who want to learn it as a skill. Otherwise, you can literally take any other part of the get up (1/2 kneeling windmill, 1/4 get up, step up or down, etc.) and work on that instead :)
I totally agree with you about sprinting (and all running). And tuck jumps unless on a rebounder. But back squats, dips, curtseys...? Unexpected! They seem such staple moves.
Out of all the exercises above, tricep dips have ALWAYS been a struggle and never felt good when doing them. I frequently skipped any sort of dip when it's been in a program. Loved the video and hearing what you do instead to work with clients.
Literally agree with everything you say & adapt all my exercises for my clients . Focus & form goes out the window (mostly) with the exercises you mentioned . Great information 😊
I joined a community group workout thing a couple years ago and the leaders started the WARMUP with burpees. I was SHOCKED but for some reason my sick competitive brain decided to go all out and I ended up hurting my shoulder (OBVIOUSLY). I then vowed to never do a burpee ever again because there was no point and that I would never program them for any clients unless they specifically wanted them. (But nobody ever has, unsurprisingly.)
I love back squats! I'm a beginning powerlifter tho. But it was and still sometimes is indeed a challenge to get them right. Agreed with you on all other exercises! And growing out of the goblet squat is so real, I can't hold the weight I want to do in my little hands for that long anymore 😂
I modificate a lot of exercices. I've got problems with my knees (torn meniscus in the left one and ligaments problems in the right) and, a lot of times, I choose a unilateral squat over a lunge because I'm more stable. Of course I do lunges, but normaly bodyweight or very very slowy if I use weights. Same with triceps, my shoulders are weak and triceps dips are painful, so I do skull crushers. Sometimes I feel like a fraud, but I suppose even if I choose the basic movement there will be progress. I fear the lesions more than lack of "gains".
Not Justina including deficit push-ups and tricep dips as advance moves 😭 boosting my confidence here as they're in my current programming as "skills" to practice 😂. I feel like a beast now, thank you. 💀
I've adjusted to being OK with curtsy lunges, but used to hate them and skip them or do an alternative lunge move. I'm fine with burpees, but don't do them now because I have neighbors below my apartment, so I do push-ups instead of the jumping. And I do not like doing dips and will do skullcrushers or tricep presses with weights as an alternative.
I generally understand and agree with your opinions and I appreciate this video and its perspective for functional training of non-athletes. But two things sounded off to me, and I'm curious if you have some reasoning I'm missing. (I mean that genuinely; it would be really helpful in programming!) 1. Eccentric push press as a "vertical pull": If we could use eccentrics of one movement pattern in place of opposing ones, then wouldn't we be able to skip about half the movement patterns? To my knowledge the pulling muscles will only play a smaller stabilizing role here, which is also why eccentrics contribute an excise amount to hypertrophy of the same muscles that contract during the concentric, without significant activation or hypertrophy of the opposing or stabilizing muscles. Not that hypertrophy is the same as functional use, but as a rough proxy for activation and strengthening. 2. Back squats as a hamstring exercise with "some quad as well": The hamstrings are biarticular (except the bicep femoris short head), so the lengthening from hip flexion is largely compensated for by shortening with knee flexion, and vice-versa, making the hamstrings important for stabilization but not primary drivers. Quads are mostly monoarticular muscles (excepting the RF) that contract to perform knee extension in a squat, which is reflected by much higher levels of activation in EMG and hypertrophy in MRI studies. Again, I know I'm more hypertrophy-focused on this and am curious about the functional reasoning for these. I love the pullover as an at-home vertical pull and definitely understand forgoing back squats for most clients, but the anatomical/physiologic pieces aren't making sense to me.
Hey! you make A+ points here. in terms of the push press, I sometimes have to get really creative with people who have limited equipment at home so while it's not perfect, it still gets some great lat connection. And you're totally right about the back squat! I meant that the hamstrings really just work here as a stabilizer a bit if we're getting super nit-picky. They're definitely not going to see a lot of visible growth from them. thanks for watching!
I enjoyed this video and also found it interesting as I applied your list to the movements I perform regularly. I agree with you with a lot of those. Burpees...I don't guess I'd say I hate them but as you mentioned there are just way better cardio options out there. Same with muscle ups, to me, just a party trick. Impressive... absolutely, but as far as regular training goes..I'm very meh on it for me but I can see how it would be extremely beneficial to a CrossFit athlete. A dip machine is a great alternative if it's available for people. Dips are one of my favorite movements as it just feels really nice to control my body through space like that. Partner supported dips can also be done with a partner if that is an option for someone. Stay cool!! ☃️☃️
Personal experience here…I stop completely doing curtsey lunges one day when I feeling my knee almost literally popping out of place (I have weird hyperextensions on my elbows and knees) I panic and know I just do reverse lunges instead, then for pull ups…. my bar literally fell when I was doing it at home and miraculously I didn’t land straight up to my coxis so please guys be careful with your equipment and for burpees i just like those just my pesonal preference! amazing video like always!
Justine, I really want to thank you for what you do. I've learned so much following you and you honestly make me feel so validated in where I am at in my fitness journey. You're my fittube safe place 😆 I do have a question that isn't related to the video but that I've been dying to have your input on. I recently started weightlifting, both for strength and a bit for aesthetics for one very specific aspect. I've had my weight fluctuating for years and unfortunately my breasts have suffered the most aesthetically, I've been incorporating more chest exercises in my routines to try to help with that. I know miracles aren't going to happen but I'd love to hear your opinion about it just so that I can manage my expectations 🥲 That was a lot of words 😅 Thank you for all that you do 🌸
Hey! So the breasts are mostly fat tissue, which we can’t target directly through resistance training. BUT you have muscle (pectorals) underneath that you can strengthen! This CAN help with lifting the breasts a bit, but there’s a lot of factors like size and genetics. I hope that helps a bit!
I'm struggling with an old knee injury, so I generally try to avoid exercises involving me putting pressure on my knees (so I would rather do push-ups at an incline, instead of doing them on my knees) - so I struggle a bit with doing hip CARS while on my knees (I do add some padding underneath, but I still get some knee pain). Can I do them while standing, instead?
@@JustinaErcoleI downloaded app and planned follow, I was checking out the videos for the first week and I was unable to view some of the videos that show the correct form. They just said video not available ?
For some reason, I do okay with tricep pushups and tricep dips (feet supported on floor), but find the extension part of skullcrushers incredibly challenging and have to use a lower weight than I use for everything else. Does this mean I just need more strength or is it an indication that I'm doing tricep pushups/dips wrong?
It's hard to say without seeing your form on anything! But specifically in push ups, you're also getting your chest involved which is a bigger muscle :)
You hinted at this so I figured I might as well ask! Is it "normal" to hire a trainer specifically to learn to do a particular exercise? I've only worked with a personal trainer at one time (distant past lol) when I was trying to get into powerlifting and she helped me with form but it's been many years since then. I have a few big goals, but I'm experienced in the gym, I just am kind of on my own. But yeah so is it weird to be like "I want you to teach me to do this one specific exercise"?
100%! I worked with a trainer years ago with the goal of simply using barbells, since I never had. I’m also working with a coach right now to fine tune my kettlebell skills and plyometric work.
In my experience, the response to burpees breaks down like this: 70% of people - “burpees? Ahh shit!” 25% of people - “burpees? Never heard of them.” 5% of people - “Burpees? Love them - let’s go!” If you ever meet one of the last group, back away slowly and seek medical assistance because that just ain’t right.😧
8 місяців тому+2
I fall into that last group and have gotten the walkaway slowly reaction 🤣unfortunately, due to a back injury I don't do them anymore ... but I miss them 😅
That floor pull-up with the rack demo really didn't emphasize pulling with the back enough. I try to get people to visualize and feel their shoulder blades coming together to get the right engagement.
I was going to profess my undying love for burpees, but I feel scared and unsafe now. I'm gonna go on a full contrarian rant just to piss off this whole burpee-hating crowd, just watch! Muscle ups are done correctly (= not looking like a worm experiencing some mildly intense seizures) by less than 1% of humanity, nobody is going to pay for your knee replacement the day you finally destroy it forever attempting that goofy curtsy lunge exercise and pistol squats suck for reasons that are too hard and too many to explain. Period! Thanks for the great video, though, I'll try to stick around even if you disrespect burpees (and thus, my feelings) on a regular basis. ❤️
I love that you include "no one likes them" as a reason for not including burpees. I did a class once that STARTED with "death by burpees" where you had to do an increasing number of burpees on the minute for 20 minutes. (So minute 1, one burpee, minute 2, two burpees, and so on.) I remember the instructor was pleased with his evil "warm-up" and that some of those people, I never saw in his class again.
WHAT THE HECK
OH ABSOLUTELY NOT LOL
I ❤ burpees. And you didn’t die so keep going!
I normally hate back squats but since I'm 7 months pregnant I actually find them a lot more comfortable than front or goblet squats right now. I found that I can do a barbell back squat to a box very comfortably even with a big belly and weakend core.
I absolutely love that you're training through pregnancy AND listening to your body along the way! Keep up the good work mama!
For some weird reason I actually prefer, and feel safer, performing a curtsy lunge instead of a lateral lunge. Loved your video and explanation as always, Justina!
love that! and you're so welcome :)
I went to the comments to see if anyone feels the same. Lateral lunges for me always feel awkward and like I'm doing something wrong. Like how far do I step, what is the angle of my legs etc. Curtsy lunge feels weirdly more natural.
@@tinnie75 I broke them down in my how to lunge video recently!
I love love love your attitude, empathy and common sense Justina! You are an amazing coach, love your videos! Thanks!!! ❤
You’re so welcome!
If my coach put burpees in any of my programs, I would fire them in five seconds flat! Also for push ups getting one of those pushup boards helps tremendously. They are relatively cheap and help with shoulder mobility and give extra range of motion.
ooooh good tip!
5:43 I started the push up program to work on my push-ups more since I’m not doing well in those. I can’t wait to see how I progress!
oooh yay! keep me updated :)
Great video as usual. What are your thoughts on Turkish get ups, and what would be a good substitute?
I was going to mention them too! It's a skill I would like to be able to improve. Very challenging..
I loveeee them but only do them with clients who want to learn it as a skill. Otherwise, you can literally take any other part of the get up (1/2 kneeling windmill, 1/4 get up, step up or down, etc.) and work on that instead :)
@JustinaErcole Thanks Justina!
Love your videos. I was a personal trainer and a fitness instructor for 28 years. I love burpees but there is a niche market. I agree.
thank you!
I totally agree with you about sprinting (and all running). And tuck jumps unless on a rebounder. But back squats, dips, curtseys...? Unexpected! They seem such staple moves.
for some people they absolutely can be! just not my demographic :)
I learned so much from your videos, so a big big thank you! Also love that you continue to educate yourself ❤
So glad you’re learning!
Excellent one Justine! Tricep dips, pistol squats and burpees wayyyyy too hard for me!
Out of all the exercises above, tricep dips have ALWAYS been a struggle and never felt good when doing them. I frequently skipped any sort of dip when it's been in a program.
Loved the video and hearing what you do instead to work with clients.
so glad you enjoyed!
Literally agree with everything you say & adapt all my exercises for my clients . Focus & form goes out the window (mostly) with the exercises you mentioned . Great information 😊
thank you!
I joined a community group workout thing a couple years ago and the leaders started the WARMUP with burpees. I was SHOCKED but for some reason my sick competitive brain decided to go all out and I ended up hurting my shoulder (OBVIOUSLY). I then vowed to never do a burpee ever again because there was no point and that I would never program them for any clients unless they specifically wanted them. (But nobody ever has, unsurprisingly.)
I love back squats! I'm a beginning powerlifter tho. But it was and still sometimes is indeed a challenge to get them right.
Agreed with you on all other exercises! And growing out of the goblet squat is so real, I can't hold the weight I want to do in my little hands for that long anymore 😂
I modificate a lot of exercices. I've got problems with my knees (torn meniscus in the left one and ligaments problems in the right) and, a lot of times, I choose a unilateral squat over a lunge because I'm more stable. Of course I do lunges, but normaly bodyweight or very very slowy if I use weights. Same with triceps, my shoulders are weak and triceps dips are painful, so I do skull crushers.
Sometimes I feel like a fraud, but I suppose even if I choose the basic movement there will be progress. I fear the lesions more than lack of "gains".
you're definitely not a fraud! you're simply listening to your body :)
Not Justina including deficit push-ups and tricep dips as advance moves 😭 boosting my confidence here as they're in my current programming as "skills" to practice 😂. I feel like a beast now, thank you. 💀
YESSSS LET'S GO!
I've adjusted to being OK with curtsy lunges, but used to hate them and skip them or do an alternative lunge move. I'm fine with burpees, but don't do them now because I have neighbors below my apartment, so I do push-ups instead of the jumping. And I do not like doing dips and will do skullcrushers or tricep presses with weights as an alternative.
love that you've found a nice mix of movement that feels good on you!
I generally understand and agree with your opinions and I appreciate this video and its perspective for functional training of non-athletes. But two things sounded off to me, and I'm curious if you have some reasoning I'm missing. (I mean that genuinely; it would be really helpful in programming!)
1. Eccentric push press as a "vertical pull": If we could use eccentrics of one movement pattern in place of opposing ones, then wouldn't we be able to skip about half the movement patterns? To my knowledge the pulling muscles will only play a smaller stabilizing role here, which is also why eccentrics contribute an excise amount to hypertrophy of the same muscles that contract during the concentric, without significant activation or hypertrophy of the opposing or stabilizing muscles. Not that hypertrophy is the same as functional use, but as a rough proxy for activation and strengthening.
2. Back squats as a hamstring exercise with "some quad as well": The hamstrings are biarticular (except the bicep femoris short head), so the lengthening from hip flexion is largely compensated for by shortening with knee flexion, and vice-versa, making the hamstrings important for stabilization but not primary drivers. Quads are mostly monoarticular muscles (excepting the RF) that contract to perform knee extension in a squat, which is reflected by much higher levels of activation in EMG and hypertrophy in MRI studies.
Again, I know I'm more hypertrophy-focused on this and am curious about the functional reasoning for these. I love the pullover as an at-home vertical pull and definitely understand forgoing back squats for most clients, but the anatomical/physiologic pieces aren't making sense to me.
Hey! you make A+ points here. in terms of the push press, I sometimes have to get really creative with people who have limited equipment at home so while it's not perfect, it still gets some great lat connection. And you're totally right about the back squat! I meant that the hamstrings really just work here as a stabilizer a bit if we're getting super nit-picky. They're definitely not going to see a lot of visible growth from them. thanks for watching!
I enjoyed this video and also found it interesting as I applied your list to the movements I perform regularly. I agree with you with a lot of those. Burpees...I don't guess I'd say I hate them but as you mentioned there are just way better cardio options out there. Same with muscle ups, to me, just a party trick. Impressive... absolutely, but as far as regular training goes..I'm very meh on it for me but I can see how it would be extremely beneficial to a CrossFit athlete.
A dip machine is a great alternative if it's available for people. Dips are one of my favorite movements as it just feels really nice to control my body through space like that. Partner supported dips can also be done with a partner if that is an option for someone.
Stay cool!! ☃️☃️
glad you enjoyed!
Criminally underrated video
aw wow thank you!
Loved this video!
Glad you liked it!!
Personal experience here…I stop completely doing curtsey lunges one day when I feeling my knee almost literally popping out of place (I have weird hyperextensions on my elbows and knees) I panic and know I just do reverse lunges instead, then for pull ups…. my bar literally fell when I was doing it at home and miraculously I didn’t land straight up to my coxis so please guys be careful with your equipment and for burpees i just like those just my pesonal preference! amazing video like always!
Justine, I really want to thank you for what you do. I've learned so much following you and you honestly make me feel so validated in where I am at in my fitness journey. You're my fittube safe place 😆
I do have a question that isn't related to the video but that I've been dying to have your input on. I recently started weightlifting, both for strength and a bit for aesthetics for one very specific aspect. I've had my weight fluctuating for years and unfortunately my breasts have suffered the most aesthetically, I've been incorporating more chest exercises in my routines to try to help with that. I know miracles aren't going to happen but I'd love to hear your opinion about it just so that I can manage my expectations 🥲
That was a lot of words 😅 Thank you for all that you do 🌸
Hey! So the breasts are mostly fat tissue, which we can’t target directly through resistance training. BUT you have muscle (pectorals) underneath that you can strengthen! This CAN help with lifting the breasts a bit, but there’s a lot of factors like size and genetics. I hope that helps a bit!
@@JustinaErcole thank you soo much Justina!! I'll keep muscling up then, that can only be good 💕
I honestly don’t mind burpees also excited for you to work on your cscs
thank you!
I'm struggling with an old knee injury, so I generally try to avoid exercises involving me putting pressure on my knees (so I would rather do push-ups at an incline, instead of doing them on my knees) - so I struggle a bit with doing hip CARS while on my knees (I do add some padding underneath, but I still get some knee pain). Can I do them while standing, instead?
Absolutely! I showed standing and side lying hip CARS in this video :)
Just recently stared to follow your channel. Do you have any videos for strength training for beginners maybe starting with body weight than weights.
Nothing bodyweight, but I have a whole 8 week beginner gym program for free on the Boostcamp app!
@@JustinaErcoleI downloaded app and planned follow, I was checking out the videos for the first week and I was unable to view some of the videos that show the correct form. They just said video not available ?
For some reason, I do okay with tricep pushups and tricep dips (feet supported on floor), but find the extension part of skullcrushers incredibly challenging and have to use a lower weight than I use for everything else. Does this mean I just need more strength or is it an indication that I'm doing tricep pushups/dips wrong?
It's hard to say without seeing your form on anything! But specifically in push ups, you're also getting your chest involved which is a bigger muscle :)
Your hair looks great!
Thank you!
I’m honestly so scared of burpees! And then I tried lunge jumps which make burpees feel so easy 😂
You hinted at this so I figured I might as well ask! Is it "normal" to hire a trainer specifically to learn to do a particular exercise? I've only worked with a personal trainer at one time (distant past lol) when I was trying to get into powerlifting and she helped me with form but it's been many years since then. I have a few big goals, but I'm experienced in the gym, I just am kind of on my own. But yeah so is it weird to be like "I want you to teach me to do this one specific exercise"?
100%! I worked with a trainer years ago with the goal of simply using barbells, since I never had. I’m also working with a coach right now to fine tune my kettlebell skills and plyometric work.
@@JustinaErcole OK thank you! I really want to but I'm so shy that just asking is hard so at least I want to know I'm not asking something crazy lol!
In my experience, the response to burpees breaks down like this:
70% of people - “burpees? Ahh shit!”
25% of people - “burpees? Never heard of them.”
5% of people - “Burpees? Love them - let’s go!”
If you ever meet one of the last group, back away slowly and seek medical assistance because that just ain’t right.😧
I fall into that last group and have gotten the walkaway slowly reaction 🤣unfortunately, due to a back injury I don't do them anymore ... but I miss them 😅
I secretly like them too!😂
hahahahahha
Well dammit. You’re right about me. I DO like burpees, and you SHOULD be worried about that. Haha.
Kids love em. They love anything dynamic tho.
You always have such unique video content. And very informative as well!
Hope you had a great holiday 😊
Thank you Debbie!
That floor pull-up with the rack demo really didn't emphasize pulling with the back enough. I try to get people to visualize and feel their shoulder blades coming together to get the right engagement.
Sorry i did the best i could with stock footage
@@JustinaErcole No worries, was one of those things I just tweaked on. :)
One thing I see in some programs is a plank, to low squat to bicep curl 😅
Hard pass lol
ooooh yeah i'm not into it
When I went to OTF we called them crusty lunges. 🤣. Also burpees ~ Ehhhh hate em.
😂😂😂
I was going to profess my undying love for burpees, but I feel scared and unsafe now. I'm gonna go on a full contrarian rant just to piss off this whole burpee-hating crowd, just watch!
Muscle ups are done correctly (= not looking like a worm experiencing some mildly intense seizures) by less than 1% of humanity, nobody is going to pay for your knee replacement the day you finally destroy it forever attempting that goofy curtsy lunge exercise and pistol squats suck for reasons that are too hard and too many to explain. Period!
Thanks for the great video, though, I'll try to stick around even if you disrespect burpees (and thus, my feelings) on a regular basis. ❤️
hahaha omg you can absolutely profess your love for them! I love split squats and am totally in the minority there :)
Great video thanks for the upload hit that like button and I will always support you and your channel
thank you!
❤
I HATE curtsey lunges.
haha totally fair!
burpees evil.
agreed lol