The king of all bodyweight conditioning exercises.

If you had to pick only one exercise to get you into great
condition as fast as possible what exercise would you
choose ?

If I had to pick an exercise to get the fastest benefit
I would pick a bodyweight exercise that requires no
space and no equipment and one that will works as
many muscles as possible one that will eliminate body
fat in record time and one that weak men won’t do.

Most people think that being strong is being in condition.
I’m here to tell you that’s incorrect. As a matter of fact
if you have ever watched any contact sport football,
mixed martial arts, boxing wrestling etc, how many
times have you seen a bodybuilder type strong man
get his ass kicked because he got tired.

What about these 300 lb linemen in pro football,
these men benchpress 500 lbs plus, yet in the end,
the better conditioned line wins ball games, not the

If I had to pick one bodyweight exercise to get into the
quickest shape possible it would be “The Burpee”.

The Burpee is the king of bodyweight conditioning
exercises. The Burpee works so many muscles not to
mention it will build explosiveness, agility quickness and
speed. The Burpee will work your whole upper body as
well as the entire lower body and will also work your core
not to mention will build a type functional strength that
can’t be duplicated.

The Burpee is so effective that it will burn body fat at a high
rate of speed and because the Burpee works so many muscles
at one time you will burn more calories in less time, the more
muscles worked mean’s more fat loss.

But there is one negative side to the Burpee, they are brutally
hard and not many people will use them on a regular basis,
most can’t handle the pain.

The pain is worth it. You will become leaner more explosive,
quicker and stronger in a short period of time.

“The Burpee”

To see a version of me doing a Burpee check the link below.

Start standing- squat down-put your hands on the ground-
kick your legs back ( in a pushup position ) do a pushup- bring
your legs back toward your chest- jump up. The Burpee is to
be done in a flowing motion.

Try this short but effective workout.

15,14,13,12, 11,10,9,8,7,6,5,4,3,2,1,1,2,3,4,5,6,7,8,9,10,11,

You do 15 Burpees – rest 30 seconds- do 14 burpees rest
30 seconds Continue until you get to 1 then go back to 15.

When you are in the double digit sets REST 30 seconds single digits
REST 15 seconds.

Train Hard, if you are fat and weak it’s your fault.

Johnny Grube

P.S. Burpees are Brutal and will whip you into shape fast and
if you want more Burpee workouts get a copy of “ The
Wildman Training Program or Course. It will be life changing.


  1. I did this workout last week and it was very very tough. I only went down the pyramid not back up. I was completely exausted when I got down to 1.

Speak Your Mind