Hit the Deck: No Excuses Burpee Program
Hit the Deck
No Excuses Burpee Program
Contents: Part I — Burpees
History Time
Origins of the Program
The Base: what I’m asking you to commit to
Why the Burpee?
6-Counts
10-Counts
5. Hit the Deck Approach
Program Example Schedule
6. Levels to This: Levels 0-V
7. Prep Program: for those who can’t yet do Burpees
8. Accessory Exercises
9. Hard Core: abdominal & low back training
10. The Full Picture: putting it all together
Contents: Part II — Running
Types of Runs
HIIT
Tempo
LSD
2. Schedule
Contents: Part III — Summary
Summary
Q & A
History Lesson
Have you ever wondered where the name “Burpee” came from? If you’re like most people you probably think that they cause Such wretched stomach turning episodes as to induce a lot of burping… while the sentiment holds true the name, believe it or not, actually comes from the creator—Royal Huddleston Burpee… yep that’s his real name!
The WWI veteran and physiologist created the original 4-count Burpee as a screening tool for the Army in WWII. Once the Army adopted it they ran with it and each branch has created their own torture versions of the simple movement which involves: placing hands on the deck —> jumping back to a plank —> some version of a push-up —> squat thrust feet back to the hands —> stand up back to start.
Simple. Effective. Brutal.
Origins of the Program
Huge shoutout to Iron Wolf and the Busy Dad Program by Max Edwards. While I am no stranger to calisthenics and have always had a fascination with burpees (crediting the movement, which I became obsessed with early in my military career, with much of my athleticism) this iteration comes directly from Max who was heavily inspired by the Marine who goes by Iron Wolf.
Max has created a program which I can hardly improve upon. The reason for this lies in its simplicity and lack of excuses to commit to training. All that is required, at the most basic version of the program, is some floor space. In fact, it shares this feature with another total body fitness regimen—Yoga. While Yoga can offer the user a certain level of conditioning, strength and of course flexibility, it cannot compare to the brutal nature of burpees, nor is that Yoga‘s intention.
The Base
You’re committing to 80 minutes of total work each week, aiming for 4x20 minute sessions preferably as follows:
6-Count Burpees: 2x20min sessions
10-Count Navy SEAL Burpees: 2x20min sessions
If you miss a workout you can stack 2 in a day or even do a 40min session… whatever works with your schedule but the genius lies in the commitment.
With burpees you simply have no excuse not to knock out a 20min workout that requires no equipment. This is a path towards elite levels of conditioning and body composition. It’s also a stackable habit, much like intermittent fasting or ice baths.
Why the Burpee?
The potential to achieve states of fitness, usually reserved for professional athletes, is a mind-freeing experience. Most people would never consider themselves athletic or elite in any physical way but we all have the potential. The motivation and the training are simply the only lacking elements. This program solves these issues. Additionally, the out-of-program benefits become apparent as your self-discipline and control build.
You’ll find yourself craving more challenges whether physical or mental. Intermittent fasting starts to make more sense (especially making your meal a reward for completing a training session) and you can leverage this reward system. Plus, you will find that you begin to crave the euphoric effects of the exercises. There’s something unique and fully encapsulating about the burpee and all its variations. While muscle and strength will be gained—conditioning and endurance are the primary elements which are developed and sustained.
If you’ve never been in this sort of elite conditioning, let me tell you that it’s magical. You’re literally never tired! Your metabolism is in overdrive and your mind is sharp.
When I prepared my unit for war, we always had Burpees at our disposal. We always had Squats and Push-ups. Pull-up bars were common and, even in Iraq and Afghanistan, gyms and equipment was pretty common most bases you go. I never allowed my guys to think that lack of equipment was excuse not to keep training. The Burpee represents possibly the most complete exercise you can do without equipment (maybe the best of all exercises…). This is for many reasons:
Combines squatting down, planking, Push-ups
Hits all major muscle groups
Also offers unique benefits from jumping back and forward, making use of intrinsic abdominal muscles and coordination
Trains muscle endurance, cardio, offers a sweaty detox and keep you in shape for most of daily life
Increases “feel good” hormones like a runner’s high
What about if you’re a beginner who can’t even do a Push-up or a Burpee? I got you covered! There is a separate Prep Program that helps you ramp on with a variety of exercises to get in shape enough for Burpees. If you’re injured or elderly the prep is excellent as it allows you to slowly work up—it can also be something you stay on for years, no need to ever do a Burpee! If you’re overweight then you can still do the Prep but combine it with the fasting and nutrition strategies I outline in two other articles in this Blog.
For the everyman with minor aches and pains and can at least do a few Push-ups, this program is FOR YOU. You can jump right in and start making progress. Just keep your volume low in the beginning and focus more on getting the technique right and monitor your wrists, shoulders and knees.
If you’re an athlete then elements of this program can be there for you “just in case” so you could keep these principles in your back pocket. Actually, many sports could benefit from the conditioning resulting from achieving the higher levels. “Just in case” means what if you’re on vacation, somewhere with no gym, can’t lift weights for some reason, etc.
Push-ups and Squats are similar in their efficacy and lack of equipment requirements but they don’t quite offer the total body conditioning stimulus that burpees do. We will still make use of these exercises (if you so choose) but the base is the 6 and 10-count movements so that complexity doesn’t become a limiting factor.
The 6-Count Burpee
Hands on deck —> kick back to plank —> strict push-up —> feet back to hands —> stand up. One. This is your perfect blend of cardio and upper body muscle gain.
The 10-Count Navy SEAL
Hands on deck —> kick back to plank —>strict push-up—at the top bring right knee to chest —> strict push-up—at the top bring left knee to chest —> strict push-up —> feet back to hands —> stand up. One. Since you’re doing 3 pushups for every rep this exercise skews more towards an upper body workout although you’ll still be breathing hard. Having the Mountain Climber built in adds another layer of fun! Try to keep SEALs at about 40% of the reps you’re doing with the regular 6-Counts.
Hit the Deck Approach
My guidelines deviate from Max’s principles in three major ways:
The ramp on: to simplify the process even more I recommend an “on the minute” (OTM) style session. Simply pick a number you think sounds reasonable and hit it OTM for the entire 20min. If you fail then you started off too high and need to lower to a state where you’re not overly exerting yourself. You’ll add 1-5 reps per session. Additionally, I have some more precise options for beginners who cannot perform a single Burpee due to strength, body composition or flexibility limitations.
Branching off: whereas Max’s program is a sort of lifestyle that assumes the practitioner may never leave the practice; Hit the Deck is only the first step towards a wider world of fitness options. Kettlebells, sandbags, barbells and other implements / modalities can all be added or substituted as you have access and proper coaching available to you.
Built in Accessories: options for more dedicated and direct placements of accessory movements (also requiring no equipment).
This program should represent your foundation because it’s something you always have access to no matter where you go in the world. You could be 6 months deep in a barbell program but then have to take 3 weeks to travel. Are you going to take away precious time from your vacation or work trip to get to a gym, are you going to simply not train for three weeks or are you going to test yourself with some burpees…
Program Example Schedule
Monday: 6-Counts x20min
Tuesday: Stretching / Walking
Wednesday: 10-Counts x20min
Thursday: Stretching / Walking
Friday: 6-Counts x20min
Saturday: 10-Counts x20min
Sunday: Stretching / Walking
A common place to start for most males is about 5 reps OTM for 6-counts and 2 reps OTM for 10-counts. I like to add 5 reps on 6-counts every week or every session and 2 reps to every 10-count week/session. Eventually you won’t be able to add that many and will have to take progress day by day. Don’t rush the process! It takes time for your tendons and ligaments to adapt to the workload so don’t be overly aggressive in the beginning. Take your time to ramp up.
Levels to This
Level 0
The ability to do (5) Burpees and (2) Navy SEALs. At this stage you don’t need to race the clock or attempt OTM style training with Burpees. You just need to focus on one good rep at a time and rest as long as you need so you’re not overly winded.
Level I
The ability to do (5) Burpees OTMx20min and (2) Navy SEALs OTMx20min. 100 Burpees or 40 Navy SEALs in 20min is a fantastic place to be! This is a baseline all non-disabled humans should be able to achieve.
Level II
The ability to do (10) Burpees OTM x20min resulting in 200 reps and (4) Navy SEALs OTMx20min resulting in 80 reps. This is a level far beyond the average person’s capacity but very achievable for almost everyone.
Level III
The ability to perform (12-13) Burpees OTMx20min resulting in 250 reps and (5) Navy SEALs OTMx20min resulting in 100 reps. We are entering the top 10% of capable humans who have developed themselves to be highly conditioned.
Level IV
The ability to perform (15) Burpees OTMx20min and (6) Navy SEALs OTMx20min. This is what I would consider an elite level of conditioning, perhaps the top 1% of the population. 300 Burpees and 120 Navy SEALs in 20min each represents extreme dedication to the practice.
Level V
What Max calls “Graduation” much like a final test that SEALs and Marines go through—we will graduate the program by achieving 325 Burpees and 130 Navy SEALs each in 20min or less. Congratulations, you’ve mastered you work capacity and muscular endurance!
Rank beginners are likely unable to perform a single push-up, taking a 6-count burpee out of the equation. That’s okay! Obviously you’ll want to be working towards the ability to perform push-ups and the ability to squat down and bend over, but you also have the original 4-count burpee at your disposal. In many cases this may even need to be done on an elevated surface. The same bodes for push-ups and squats.
Prep Program: Push-ups, Squats & Flexibility
This prep is less about absolute numbers achievement and more about gaining the capacity to simply perform burpees with competency. The conditioning is a side-effect in this phase. You can perform each movement by itself 3-5x/week in a 20min block or in a circuit style, here are the movements:
Air Squats: find a box or bench that is challenging to squat to, but manageable. If you’re creaky don’t focus on reps, but on time under tension and quality of movement. You can hold onto a stable surface to help keep yourself upright and go deeper. Perform 5-10 reps OTM style for up to 20min — NOTE: it’s not a bad idea to aim for 10min daily “resting” in the deepest squat position you can manage.
Push-ups: simply elevate your hands to make the exercise easy enough to do 10 push-ups. Perform 3-5 reps OTM style for up to 20min
Squat Thrusts: elevate your hands on a stable surface and aim for 5-10+ reps OTM — hands on deck, in pseudo-squat position —> jump feet back into a plank position —> feet back to start, repeat cycle — NOTE: if you experience any pain or restriction with this exercise, perform Planks at your level for 10-30sec at a time.
4-Count Burpees: again, elevate the hands high enough to complete the movement without strain, perform 3-5 reps OTM — hands to deck —> kick back to plank —> feet back to hands —> stand up
Mountain Climbers: can be done from the ground or elevated surface and can also be done slow or fast but id recommend starting slow and controlled to built competency and hip flexor strength, perform 5-10 slow or 10-20 fast reps OTM
If you want to train this program as standalone sessions, working only one movement for an entire 20min block it might look like this:
Monday: Air Squats x20min
Tuesday: Stretching / Walking
Wednesday: Push-ups x20min
Thursday: Stretching / Walking
Friday: Squat Thrusts OR 4-Count Burpees x20min
Saturday: Mountain Climbers x20min
Sunday: Stretching / Walking
The benefit of this strategy is a more intense training stimulus for each muscle group that is worked and more time in one single session to sort out technique. The downside is you’ll go a week between training each exercise.
If you want to do a circuit style (my personal recommendation) it might look like Monday, Wednesday, Friday & Saturday:
Air Squats x5-10, minute 1
Push-ups x3-5, minute 2
Squat Thrusts x5-10 / 4-Count Burpees x3-5, minute 3
Mountain Climbers x5-20, minute 4
Repeat sequence x4 more rounds
The major benefit here is more frequent stimulus to each movement and better levels of conditioning.
Warmies
Beginners at this stage (and really anyone can benefit) will make use of a variety of toe touching, stretching, dynamic movements and (if one is available) a Back Extension apparatus to stretch out the hamstrings/low back and to get rid of back pain through slow reintegration of actually using the muscles again.
Slow/Fast Reach and Bend: reach for the sky and stretch, add a small back bend if accessible —> fold at the hips, feel a stretch in the hamstrings and, if possible without pain, allow the low back to round (bend the knees as much as you need to tap the fingertips to the ground or simply touch an elevated surface that you’ll slowly lower over time). Increase speed as you get healthier.
Arm Circles: start slow, do 10-20 small reps in ea. direction then 10-20 big circles in ea. direction.
Knee Raises: stand on one leg and raise the opposite knee up as high as possible and hold that position for a moment or two, switch sides. Use a balance point to hold onto in the beginning and work towards no assistance. Increase speed as you gain proficiency. Do 10-50 reps ea. leg.
45* Back Extensions: if you have access to this apparatus USE IT. I cannot stress enough the almost magical results of using this piece of equipment. In fact, I’d recommend getting a quality unit for yourself—especially if you suffer from low back pain. 99% of my students get out of low back pain with this one exercise. If you have current low back pain then simply work towards being able tot hold the top position for 30sec without stopping and toy around with small movements. Go for the “pump” in your low back, FEEL IT. Work towards increasing your range of motion and the reps along with range. Aim for 10-30 reps in a row. Go slow and build slow, you will FIX your low back pain. Seriously.
Accessory Exercises
All of the above “beginner” exercises are also supplementary/complimentary accessories to help develop certain aspects of each Burpee variation. They also serve to provide some much needed variation and keep imbalances from materializing.
Burpee Accessories
The Squats develop the leg musculature, especially the quads and help keep you on your feet in the later minutes of pure suffering goodness. The Push-ups strengthen the pushing muscles required when you hit the deck. The Squat Thrusts give you more time in the Plank position and keep the kick back crisp even when you’re tired. The 4-Counts are pure cardio torture without the extra arm pump.
Keep in mind that Squats can be performed as Deep Knee Bends (up on the toes), on wedges to avoid the need for ankle flexibility or flat-footed with a deeper bend at the waist (gets in the hips more). Feel free to rotate the styles. Same goes for Push-ups—change hand position to focus on weak points (triceps weak? Do Diamond Push-ups, chest weak? Do deeper Push-ups on handles or on rings for a real challenge… Dips are also an option although for most this will be limit strength work)
Squats Variations
Deep Knee Bends (on toes) slowly work into these to avoid hurting the knees. Contrary to popular belief, there’s nothing inherently bad about knees going over toes. In fact, if you don’t strengthen the movement you’ll be MORE prone to injury.
Heels on wedges/plates/2x4: less stress on the knees, allows deeper range blend of traditional flat-foot squat and toe squat.
Flat-foot: most people won’t be able to go all the way down (go as deep as you can) and may have to bend at the waist more, that’s okay. This will help stretch the hips out and you’ll hit the glutes more.
Push-up Variations
Diamond Push-ups: for triceps development
Push-ups on DBs/Handles: to go deeper to stretch the chest more
Ring Push-ups: for more chest development and adding in instability to train the tendons more effectively
Stable Bar Dips: beginners can use this as a max strength builder while intermediates and advanced trainees can rep these out
Ring Dips: an even greater challenge to gain more muscle and stability (not for beginners)
Navy SEAL Accessories
The Mountain Climbers strengthen the Navy SEALs’ portion of the movement when bringing the knee to the chest and provide an intense cardio/core fusion. There’s two more accessories in Max’s program:
The 5-Pump (14-Count) Navy SEAL: this is just the basic version with two more push-ups built in. It offers more specific conditioning of the upper body and hip flexors. Less cardio, more upper body.
The 7-Pump (18-Count) Navy SEAL: taking the Push-ups and knees-to-chest action to the next level. Brutal upper body and hip flexor conditioning.
You can do the same strategy as the beginner program by either doing one singular exercise for the entire 20min OTM style or as a circuit. The SEAL accessories don’t play as well as a circuit although you could. Personally I just do them as their own thing: Mountain Climbers OTMx20min, 5-Pumps OTMx20min or 7-Pumps OTMx20min. There are two separate accessory sessions (Burpees and SEALs) so rotate on them in for the Burpees on the Friday session and for the SEALs on the Saturday session. The way these specific accessories can be programmed is like this:
Week 1: Burpees on Monday & Friday, SEALs on Wednesday & Saturday
Week 2: Burpees on Monday, SEALs on Wednesday & Saturday, Burpee Accessories on Friday
Week 3: Burpees on Monday & Friday, SEALs on Wednesday, SEAL Accessories on Saturday
Week4: repeat
Burpee Accessory Circuit Style I
Minute 1: Air Squats
Minute 2: Push-ups
Minute 3: Squat Thrusts
Minute 4: 4-Counts
Repeat x5
Burpee Accessory Circuit Stye II
Minute 1: Air Squats
Minute 2: Push-ups
Minute 3: Squat Thrusts/4-Counts
Repeat x7
Pulling Exercises
To keep imbalances from forming, you may wish to add in Chin-ups or Rows to your routine. This can be done daily, once a week or whenever you feel called to practice them. However, if you’re looking to improve your abilities, gain muscle out just get your first rep—we need a strategy and compliance.
Rows / Rowing: the basic Inverted Row on rings or under a bar (or even a picnic table) is a classic and directly counters all the push-up movements. Of course DB Rows can be used here too. If you have access to a Rowing Machine this is an often overlooked method to gain endurance and pulling balance while getting in extra cardio. With traditional Rows you can do something simple like 3 sets of 10 reps 1-2x/week or even 10 reps daily, like Max proposes. If you opt to do Rowing for more cardio and endurance I’d suggest doing it on days you don’t do Burpees (1-3x/week) and opt for a full stretch and powerful lean back. Start with 5min at an easy pace and build up to the 20min mark at a decent pace.
Chin-ups: most people who get into the idea of muscular balance think it should be a 1:1 ratio but this isn’t necessarily true. There are many factors to consider so, just because you’re mostly doing “horizontal” pressing patterns doesn’t mean you have to do mostly horizontal pulling. In fact vertical pulling, like Chin-ups, actually cover you more—and in a minimalist way. The vertical nature places the shoulder in a much needed stretch and, truth be told, Chin-ups are FAR MORE potent for lat and arm development, bar none. I recommend a supinated (palms facing) grip to get more biceps gains and reverse common issues caused by computer use. Perform these reps SLOW and controlled—go for time under tension.
Novices looking to get their first Chin-up must assess where they’re starting and slowly build to develop the tendons and connective tissues properly and avoid injury. If you’re obese then you must focus on your diet and fasting strategies to reduce your body fat or chins are going to evade your grasp.
If you can’t hang for at least 30sec then start with this goal, hang every day as often as you can. If you can’t hold your chin over the bar for at least 5-10sec then you should be working towards this ability every day.
A lat pull-down machine can be used to train the strength of the movement pattern while you build the capacity to hold yourself. Once you can hold the top position then begin to work on being able to lower yourself under control.
Get to the point that you can do a negative rep for at least 10sec and even working up to the ability to do a 30sec negative is recommended. At this point you can start to do multiple reps with less or no rest between. This works great as a daily practice, around 5-10 reps total daily.
Once you have become adapted to the negatives, start to add in partial reps to your normal practice—simply start at the top, like normal, begin to lower and then come right back up and lower all the way down, that’s one rep. At first you’ll only be able to go down a couple inches but you’ll quickly adapt to the ability to do deeper an deeper positive reps. Keep doing your daily 10 reps.
Eventually you’ll be able to do a single rep. Work on PERFECTING that rep. Take your time each day and get one good rep at a time. Practice daily until you can get 5-10 in a row. Don’t rush the process! At this point you can simply maintain if you wish, go slower and perfect your technique or add weight. You can also try different schemes like 2x/week but doing 3-5 sets or going lower rep and adding weight (ex. 3-5 sets of 3-5 reps).
If you become addicted to Chin-ups and wish to take your reps into the firmament—the daily practice is still best for most people but you may want to take 1-2 days off each week now to avoid overtraining. Now, though, you will be performing one set close to failure, resting as long as you need (could as many as 3-5 or even 10 or more minutes, if you’re able to do a ton of them) and then performing 80% of those reps. Rest. Do another set at 60%. Rest. Another set at 40%. Rest. One last set at 20%. This is a lot of volume. In the beginning you’ll probably do this 1-2x/week, then build to 3-5x/week slowly.
3. Curls & Arm Work: who doesn’t want a nice set of guns? This IS America after all, we have the right to BARE ARMS *makes Macho Man Noises* but, seriously, strong and muscular biceps are FUNCTIONAL. I’ve played around a lot with this and have concluded that, for our purposes, that we want to look at two primary curl exercises with options to train the forearms for balance and health of the tendons. Whatever strategy you’re using for Chin-ups can be used with curls. Simply do the curls after your chins (use caution with lower reps and heavy weights on curls!).
DB Preacher Curl: I like to do one arm at a time so I can focus heavily on the muscle. If you have a tendon issue like golfer’s elbow then ONLY DO THE NEGATIVE portion of the lift, not the positive. For safety you can set up on a 45* bench angle. Stand behind the bench and rest your tricep on the bench with the armpit close to the top of the bench. Lower the arm until it stops at the bench—I recommend a 4-10sec eccentric (negative) lower. To make this harder; wrist curl the DB as high as you can as you get closer to the bench, this will lengthen the range and contract the tendon as it stretches. Do 10 reps, then the other side. Move on to the next variation.
DB Spider Curl: you’ll probably be able to use the 45* bench again but now you’ll actually turn around so you’re facing the bench and sort of lay on it with the arm hanging over it—your arm should almost be dangling at a perpendicular angle to the floor. Having some leverage behind the top of your tricep makes the movement more effective. Now you’re training the contraction of the bicep and this develops incredible mind-to-muscle connection and flood the area with blood. Arm hangs, curl up slowly and squeeze the contraction like it owes you money, hold for at least a second or two at the top. Lower slowly and try not to hang out at the bottom for too long until you NEED the recovery to get the next rep. Do 10 reps.
DB Reverse Preacher Curl: an option and a unique exercise but I have found it to really offset tendon injuries very well. You’ll set up like a normal preacher curl but instead of the palm facing up, it’ll face down. You’ll need to go much lighter. This will hit the top of the forearm nicely. Do 10 reps.
DB Hammer Spider Curl: probably unnecessary but I find them to strengthen my old tendinitis and stop it from returning. Just do your Spider Curl but use a neutral grip. 10 reps.
NOTE: muscle size is most efficiently built with concentration and controlled reps (exceptions being the Olympic lifts, but you’re not that guy, you’re smarter than that—I kid! We love our CrossFit brothers and sisters…) don’t rush this process. Don’t injure yourself adding too much volume or going too heavy. I can do a strict concentration curl with a 60lbs DB and can “easily” curl 70lbs DBs while standing. When I do these exercises for muscle gains I rarely go over 35lbs and I started at 25lbs just going much slower. I’ve seen far better results with these “pathetic” weights and girls have actually noticed the concentration and ego check at the gym MORE than trying to swing around a heavy weight.
Triceps: since this is supposed to be a minimalist program I’m not really going to offer much advice here. You’ll be getting
4. Correctives: anything that can counter bad posture or too much pushing exercises is considered corrective. My favorites are Face Pulls, Trap-3 Raises, External DB Rotations, Powell Raises, Ring Y-Raises, YTWs and German Hangs. Doing these every so often can have a massive impact on your posture and wellbeing.
Accessories Summary
The most important factor is compliance to the Burpees and Navy SEALs, period. If you sacrifice them to train your arms more then you’re going to get los tin the sauce and mess up your progress. Our primary focus is health, conditioning and motility. If any accessories interfere with this goal then you’re non-compliant. Maybe that’s okay but how has program-jumping treated you so far? Haven’t go the results you want yet, have ya?
Compliance to Burpees FIRST
Ab & lower back work can be done for one set after Burpees
Can add in Chin-ups (and maybe should)
Can add in Running/Rowing/Swimming/Cycling/Yoga on non-training days
Can add in correctives if serious issues are presents (ex. poor posture—do face pulls, golfer’s elbow—do eccentric preacher curls, etc.)
Remember to keep the goal the goal. It’s your adventure but keep in mind you have limited resources in the form of time, equipment access, energy, recovery etc. so choose wisely. If you want to do some MMA or BJJ this represents a high level of output even just 1-2x/week so what can you commit to? Is overall fitness your goal or a sport? Sports have higher injuries rates than focused fitness regimens but that may be worth the risk for you.
Hard Core
Your “core” isn’t just your abs so let’s talk about it! Core work IS important, especially on a program like this. This is the secret to keeping back pain at bay and feeling strong and stable, even at your 9–5. The “core” is actually the limbo-pelvic-hip complex, so the attachments into the glutes, obliques, abs and pelvis floor + lower back muscles. Let’s look at the categories, shall we?
Abdominals
This includes the rectus abdominis (6-pack) and transverse abdominis (deeper abs)—I tend to train these with Leg Raise variations over Sit-ups but both are effective. Personally, I need more hip flexor and lower ab engagement to keep my back pain-free so I’ll do Lying Leg Raises for high reps at the end of Burpee sessions but there’s other options:
Lying Leg/Knee Raises
Hanging Knee/Leg Raises (hang from a bar or use ab straps)
Sit-ups (floor or decline bench)
Standing Knee Raise (tie a weight to the foot and raise knee up)
Planks for a static option
Ab Wheel for anti-extension (use extreme caution and don’t let the back go into extension on these!)
DO THIS: don’t get overwhelmed—if you want a “do this” exercise for abs just do Lying Leg Raises for one relatively hard set after Burpees, done.
Obliques
Internal and external obliques allow you to twist and bend. Technically The QL (quadratus lumborum) is part of the low back group (and obliques are technically part of the abdominals) but we’re looking more at patterns right now than groupings so were including QL here. They can be trained with the following:
Side Bends (use a DB, consider holding onto a pole and leaning away from it) great for small stretch and peace contraction requires only a DB
QL Extensions (use a 45* back extension apparatus, hip side that’s down—leg is forward) get a deep stretch, more effective but requires equipment.
Windmills & Bent Presses (my favorite is the Bent Press but it’s an entire article in and of itself—not for the feint of heart…)
Turkish Get-ups
Side Planks
Russian Twists
Leg Raises w/Twists
DO THIS: QL Extensions for 10-20 reps ea. side after Back Raises or in lieu of (after runs/cardio “off” days)
Low Back
Yes, the lower back IS actually part of your core! You’re experiencing pain there b because you’re inactive, sit way too much, have weakness there and aren’t training it directly. I covered the basics of Back Extensions earlier and this still holds true—they are the BEST way to heal the lower back and make it stronger for the majority of the population. People be sleeping on this… here’s some more options:
Back Extensions
Seated Good Mornings (sit on a bench with some weights in hands or on upper back, bend at waist until you feel a stretch in the groin & hips) great for opening up tight inner thighs while keeping the back healthy.
Long Range RDLs (Romanian Deadlifts) keep the focus on almost straight legs to turn this into more of a loaded stretch than a heavy lift, option for toes to be raised up to stretch the calves too. Can be productive at high reps and low weights with light-moderate dumbbells and can progress to single legs.
Jefferson Curls (purposeful rounding of the upper and lower back) flat footed or toes up, keep legs locked, tuck the chin, round the upper back, slowly round one vertebrae at a time, contract the abs to go deeper, contract the quads, “pull” yourself as deep as you can. A cue from my buddy Levi “try to touch your nose to your dick” ehem 👀 😂 sounds crazy but that cue actually works! This exercise will help you cure low back pain and get more flexible in the posterior chain. Start with no weight or like 10-20lbs max and build slow, probably never need more than 40-50lbs here.
Rev. Hypers (there’s a special machine for this is you have access they’re super cool) bodyweight version is lie face down on a bench or picnic table and hold on. Legs hang off the edge (the less of your body is on the bench, the harder this gets), slowly raise your legs up. Great way to get some
KB Swings: all you need is one or two bells and you can get some amazing power-endurance benefits. KB training is a whole other beast, we’ll save it for next time!
SandBag/Stone Lifting: this is and entirely separate system in and of itself BUT you can get a sandbag or just find stones to lift in effort to gain low back strength and total body power. Most people with creaks and cracks probably wont want to start here though!
DO THIS: do one extended set of Back Extensions after running days.
A Word on Kettlebells
If you have access to kettlebells then I have a separate minimalist program that is KB only and an option to hybridize this program with that one. The kettlebell is an incredible tool that isn’t just a “weird dumbbell” but a combination of cardio and muscle building. It covers all the gaps that burpees and calisthenics miss:
Grip training, traps
Low back, hamstrings, glutes
More quad work
Handling an external load
The Full Picture
I have successfully complicated the simple…my job here as trainer is nearly complete, until next time! Just keep in mind the golden rule of this program—BURPEE COMPLIANCE. Everything else can wait until you get conditioned and lean.
Burpees for minimum 60min but 80min weekly is our goal
Add in one set of Lying Leg/Knee Raises (this should be tough but manageable) after Burpees
Add in at least one set of Back Extensions on non-Burpee days (anywhere from 30-100 total reps is normal) just get in a good pump and work hard in this set
Can add in Chin-ups as daily practice or whatever strategy you decide to employ
Can add in Cardio options on non-Burpee days (this could be 20min sessions as well, keep is simple) Running Program below.
Can add in extra arm work after Chin-ups or whenever you can fit it in
Accessory training is optional but can help with positional strength/endurance
The Running Program
Another piece of gold taken directly from Max, what can I say? The guy is a brilliant PHD, a busy everyman himself and has a heart for the fitness game. Again, I can’t recommend enough that you give him credit and a shoutout. He has offered a wonderful framework and I’m just building on it form my own perspective—with my history of training military operators, athletes of many disciplines & sports, heavily injured trainees and the average 9-5’er.
This running routine can be it’s own standalone or combined with the Burpees and I will recommend how I do the latter. The same principles apply—80min of weekly work. If you’re combining programs you’re effectively doubling the time you spend training so I reiterate; if you don’t have the time then just do the Burpees! The idea for this program is built around the idea that you should be able to operate at a high level for around 20min which puts us in 5K Run territory. Max has suggested that a 20min 5k is really top notch and I have to agree with this assessment. This is a good time for military and high school athletes lets alone average people! Now, let’s have a look at the three running days:
HIIT Run
High Intensity Interval Training—is a fantastic method for developing top end speed. This routine won’t have you perform intense Sprints as its outside the scope of average people to not injure themselves (Sprints are peak athleticism and very violent, if you’re not prepared you will likely get hurt) so we work on harder than average running combined with easier running or even walking for beginners. You’ll do one of these each week for 20min.
The idea is to do 1min of hard running and 1min of easy running/walking for 10 rounds. Great, but most people can’t start here. If they can do a 1:1 ratio then the hard run is actually pretty slow and they likely can’t finish the entire 20min. For this reason I would suggest starting with a moderate pace for the “hard run” and walking for 2-4min to recover. You can slowly whittle down the walking time until you reach the 1:1 ratio then begin to slowly add speed to the hard runs:
Start moderate for hard runs 1:2-4 ratio paired with walking for recovery
Slowly work towards 1:1 ratio run to walk
Slowly build top end speed for a while
Slowly build up walking portion to where you can perform slow jogging/LSD pace (see LSD portion below)
Keep notching up the top end running
This plan is best executed with access to a treadmill but you can also get an app or just go by feel outside. With a treadmill you can “micro load” your progress—ex: top end speed starts at 8mph for 1min, walk 3mph for 3min and repeat for 5 rounds:
8mph x1min — 3mpgh for 3min x5 rounds — take 20-30sec away from recovery walk weekly
Work towards 8mph x1min — 3mph x1min for 10 rounds — then add 0.1-0.5mph weekly to top end speed
Work up to 10mph x1min — 3mph x1min for 10 rounds — add 0.5mph weekly to low end speed
Working now to 10mph x1min — 6mph x1min for 10 rounds — add 0.1-0.5mph weekly to top end speed
Working towards 12mph x1min — 6mph x1min for 10 rounds
This is just an example but you get the idea. Keep in mind that if you’re very de-conditioned then I wouldn’t even recommend jogging for many as you could wind up with ankle/achilles issues. Fixing your running technique and learning how to run from the outside edge of the forefoot to the big toe is not only technique but about developing the strength and endurance (some call tendon-stiffening which isn’t as bad as it sounds!) to handle the stress of this position. The pattern (outside to big toe) can best be developed WALKING and if you do it right OOOH BOY lemme tell you you will feel a deep burn in your shin muscles (tibia’s anterior) and ankles, even all over the foot. Natural athletes are already wired to run this way (the bastards) and their CNS uses less energy as a result.
This idea of “outside to big toe” is just a study of primal biomechanics. Many professional runners will say just get cushy sole shoes and hammer some mileage…I mean you could but I’m a naturalist and want to avoid injuries. Do what makes you happy!
Tempo Run
Welcome to THE SUCK, at least for most people. This is a hard run that you will attempt to keep pace the entire 20min. Eventually this is meant to be a “limit run” where you’re close to maxing out at least your perceived exertion till the very end. If your goal is to do a sub 20min 5K then you’d be doing about 10mph for the entire 20min (18:36 time) that is a rough run lemme tell ya!
So, my advice is to begin slow and build slow. Allow tissue tolerance to build gradually. If you’re not used to running then you’ll likely be jogging very slowly for this one, don’t push yourself too hard at first! If your limit was to run 6mph then maybe start at 5mph and add like 0.1-0.5mph each week.
When you’re used to this, or if you’re already running-adapted, then you’ll be really aiming to push yourself hard in these runs. Huffing and puffing, sweat dripping, etc. Do one of these each week.
LSD Run
For most people this is the most important run to build that base of conditioning and gain capacity for good technique. This is actually not about dropping acid (although you could…👀) but stands for Long Slow Distance, emphasis on the SLOW. You’ve got one session where you go above your 5K pace with recovery running, one session where you’re pushing your limits a bit so you NEED a slow run to balance things out. You should not be at your limits on this. The run, eventually, should last about 40min.
Again, if you’re new to running then your Tempo pace is likely under 6mph so this might just the a fast walk. If your goal is to reach a sub 20min 5K then this run probably shouldn’t exceed 6mph but the golden rule is that you should be able to hold a conversational pace (Zone 2) and the heart rate shouldn’t be too high. Think of this as a sort of “recovery run” and for extra mileage.
Schedule
You may have noticed I offered an example schedule for the Burpees earlier (Monday, Wednesday, Friday & Saturday) the reason for the unique spacing is to allow the Runs to seamlessly fit in. If you opt to train both programs in tandem then you’ll be doing something every day of the week. If you’re like me then this is PERFECT but also know when to take rest days if you really need them or simply tone down the intensity for the day.
If you’re opting to do only running then a simple Monday, Wednesday, Friday could suffice. As you build capacity you could probably get away with adding in another LSD Run for 20-40min as well. Monitor your progress—if you’re hitting plateaus early then you’re likely pushing yourself too hard and too quickly.
If you decide to combine the programs, here’s what I suggest:
Monday: Burpees
Tuesday: HIIT Run
Wednesday: Navy SEALs
Thursday: Tempo Run
Friday: Burpees
Saturday: Navy SEALs
Sunday: LSD Run
This strategy allows a good spacing. I’ve played around with various days of the week and stacking but this was by far my favorite. You’re welcome to explore what works for yourself!
Here’s another option for someone who is more focused on Burpees and less so on running and needs/desires one day off each week:
Monday: Burpees
Tuesday: Navy SEALs
Wednesday: HIIT Run (week A) Tempo Run (week B)
Thursday: Burpees
Friday: Navy SEALs
Saturday: LSD Run
Sunday: Rest/Stretch
This option still maintains the standard Burpee volume while reducing the runs. This can be especially helpful for new runners. The hard runs are rotated each week. Week A is HIIT Run while Week B is the Tempo Run.
What if you want to focus more on running than Burpees? I think it would be wise to try out increasing the runs to 4x/week and keep the Burpees to 2-3x/week. You could simply invert the first schedule to suit this or you could do something like this:
Monday: Burpees
Tuesday: HIIT Run
Wednesday: LSD Run
Thursday: Navy SEALs
Friday: Tempo Run
Saturday: LSD Run
Sunday: Rest/Stretch
Is it more time than 80min? Yeah but if you’re serious about running you may need the extra volume. What if you’re serious about running AND Burpees? Okay, Jack, listen up—remember that you have limited energy and time. The energy will sort itself out as you become adapted, might take months or even years but if you’re relatively well conditioned I have just the thing for you: double the Burpee & Navy SEAL times. That’s right you’ll do 40min sessions. This is perfect for anyone who has the time and dedication to pull this off. It still gives you a full day each week to rest, you get your 80min of Burpees and you’re getting up to 120min of Running.
There’s a million and one ways to set up your schedule so the sky is the limit here. Don’t take any of this as gospel—merely derived from experience but you will know your body and availability better than anyone.
Summary
There’s two separate programs that you can play with, combine and experiment with. These represent solid options for the “everyman” and athletes alike who need a one-stop-shop and limited to no equipment options for high level training that produces REAL results.
Muscle? ✅ More than most people will every build although not so much bulk
Cardio? ✅ Elite levels that can apply to anything—especially when combined with running
Endurance? ✅ 5K-level ability is elite and you’ll be in striking distance of longer distances with minimal specialty
Crossover? ✅ Whatever sport you’re invested in will exponentially increase in ability level (especially MMA/BJJ, Soccer, Basketball, etc.)
Health? ✅ Probably the most profound and substantial increase is health and wellness, this type of training acts akin to fasting for clearing the body and keeping it maintained
Mentality? ✅ This is a mental game—bar none, being 17min deep into a fast paced Burpee session or Tempo Run will TEST YOU, believe that!
Q&A
Will this make me look like a bodybuilder? Not at all, unless you already have substantial muscle mass—this will simply cut you up and reveal what you already have while skinny bois will build an appropriate level of muscle which most women find attractive, paying attention fellas?
How much muscle will I build? Depends on how much you eat but most trainees will gain muscle slowly over months, usually 1lb or less/month in the beginning for rank novices—maybe 3-8lbs over the first year and 2-5 more lbs the next year. Females can cut this in half.
Is this program good for fat loss? I strongly advise anyone looking to “lose weight” to instead consider just being healthier. Our ancestors weren’t overweight and they didn’t “work out” so all our efforts to be healthy are simply simulations of a life in the wild (without being chased by tigers!). This sort of vigorous activity is what we are MADE TO DO—hunting, running, chasing, playing, breathing hard, sweating, etc. In short; if you do the things we are designed to do then you will be rewarded with a body capable of such things—provided you also eat a whole foods, natural diet with some fasting protocols sprinkled in. So, YES this program can be one of the BEST things you can do for fat loss but it depends on where you’re starting and where you plan to go. If you’re 400lbs and haven’t gone up a flight of stairs in 20 years then, I hate to break it to ya, you aint doing burpees bud! However, if you have a spare tire to lose this is your prescription.
Should I wear shoes and what about attire or supportive gear? Sure, most people are going to wear shoes and possibly gloves. Personally I like to do Burpees (and even running) on grass, barefoot, but I’ve adapted to those stressors. Don’t jump into barefoot stuff all willy nilly as there is a compression risk. Also, I tend to wear minimalist shoes and work gloves in gyms or on concrete. If your wrists are prone to injury or pain then consider trying some wrist wraps.
Can older, beat up people do this program? Yes, but start with the Prep Program! I know, you were an amazing athlete in 1985 and could throw a football over a mountain but it’s 2026 and we have chemtrails so be reasonable please. Consult with me or another coach if you’re lost on where to begin or how to progress.
Can I do Burpees and Running on the same day? Yes, but you may be compromised on output depending on which one you do first, when you perform them (one directly after the other either or morning + afternoon?) which I would definitely recommend spacing them apart at least 4-6 hours if possible.
How far should I run? There’s no real set distance although you could purposefully map out runs by distance and slowly work on meeting time goals. You’ll have to play around with your current pace on the various run styles.
Can I add in sprints? You could, but only you can know your body well enough to make that call. I think sprinting is one of the absolute BEST ways to peak athleticism and get testosterone up BUT are you healthy enough to do them? Has it been more than 6 months since you opened up? Then be very cautious about working them back in. If you are healthy enough then you can sub HIIT days for sprint days if you wish. I’d alternate—week A do HIIT, week B do Sprints. Aim for maybe 5-10 hard sprints (at your level) for about 30-50yds for most people but you could also do 4-8 at 60-100yds or even 3-5 at 400yds (although this distance isn’t considered a true sprint) make sure to take 5-10 sprints to ramp up your intensity to warm up. Remember that sprints require adequate REST. You’re training top end speed, not 5K conditioning.
What if exercise ____ hurts when I do it? Don’t! At least, not yet. Remember the principles in the Prep Program. Unfortunately I can’t give specific advice to each person until I talk with them so if you have specific questions and are concerned about getting hurt—reach out to me!
Do I have to do the “OTM” style training for Burpees or can I explore? I welcome exploration but if you’re a “do this” type person or if you struggle with program hopping and not making progress be warned that more complexity will be harder to get what you’re after. You certainly can do other methods including “OTS” (on the second), every 2 minutes (OT2M), target reps with as much rest as needed afterwards (ex: 25 reps in a row for as many sets as possible in 20min), “Rep-Down” is a popular strategy—start with say 20 reps then do 19 then 18, etc. until you hit 1 or until 20min is up. There’s lots of ways to spice it up.
Can I substitute Burpees for other exercises? Yes but that would be a different program. I believe the Burpee gives you the best bang for your buck as it blends cardio and muscle building perfectly. If you want a calisthenics-based program with more diversity either follow the Prep Program at a higher level of intensity or check out the next program in this series
I’m sore every day, is this normal? The first couple of weeks can be a shock to the system but you should even out so soreness isn’t so intense and not as persistent. If you’re still dying after a couple weeks then you may need to dial back the intensity, volume or change your diet around/hydrate more.
How much sleep should I get? The normal 6-8 hours is a bar minimum, maybe aim for 7-9 to be on the safe side. Better yet figure out how to sleep BETTER. You can get away with baseline sleep for a while but it’ll catch up eventually.
Should I take rest days? Only if you feel the need. Be honest with yourself—are you looking for excuses not to exert yourself or are you truly overtrained? Only you can answer that.
My knees/low back/joint hurt, what should I do? First check your form—are you landing softly or slamming into the ground? Too much volume too quick? Getting enough nutrition? Try icing or, better yet, ice tubs after sessions to reduce inflammation. Maybe you need time off…or maybe you need to attack the paint points with therapy, nutrition and/or fasting protocols. Reach out to me if you need guidance.
How much should I be eating? Again, this really depends on your goals and starting point. If you’re looking to maintain your bodyweight then eat around 15-16kcal per lb of bodyweight. If you want to lose weight then aim for 13-14kcal/lb of BW. Gain weight? Go for 17-18kcal/lb of BW. Track your weight and adjust as necessary. Are there better ways? Yes but that’s outside the scope of this program.
How much protein should I eat? There are various views on this but Ive found most people do better with higher protein (protein leveraging) closer to 0.8-1g/lb of BW but more is usually better. Protein = recovery. Some prefer high carb and moderate protein (closer to 0.4g/lb of BW) you will know yourself better but be honest with your results. If you’re not getting what you’re after then try increasing the protein, don’t be afraid of it!
Should I eat before or after training? Fat burning = train fasted, no question. Performance = personal preference, some get too tired with food in their system while others get a noticeable boost.
What about carbs? Fat? This is cardio heavy so you can get away with more carbs, totally depends on what you want/what you’re used to. Keto/carnivore works just fine—I’ve tested both and adapted well to both strategies. Most will likely yearn for more carbs, no need to withhold them but for many they may decrease overall health…
When will I see results? First 2 weeks—like little to no visible change and you will feel like death if you jump into it too fast. Weeks 3-4—cardio showing signs of improvement, soreness reducing, veins popping a little more. Month 2—notable fat loss and more definition, should be able to push yourself pretty hard by now. Month 3+ —Leaner, more athletic, legit conditioning and fully adapted to the lifestyle feeling good about yourself.
I’m not losing weight, what gives?! Are you eating too much? Track macros. Try fasting yet? Not enough recovery, cortisol too high? Maybe you gained the same amount of muscle as fat? Check measurements not just the scale. Drink more water?
I’m plateauing and I just started. Very common, you just started too close to your limit. Go back and start WAY less volume, work on your technique not reps. Then build up SLOWLY. Include regular reload weeks every 4-6th week (50% reduced volume for the entire week).
Should I track my runs? If you’re serious about making progress on them. Easiest done with a treadmill as you can set the exact numbers and manipulate the incline as desired.
What about weight lifting, kettlebells or hybrid training? I gave some options in the program but I also have a separate hybrid protocol which combines kettlebells and elements of this one, as well as another which really takes everything up a few notches—not for the feint of heart.
What about warm-ups and cool-downs? Stretch the wrists, do the warm-up routine in the Prep Program if desired and stretch a little / do some breathing at the end of your sessions.