You_PNP 've_VHB been_VBN doing_VDG burpees_NN2 for_PRP forever_AV0 ,_PUN and_CJC you_PNP 've_VHB probably_AV0 developed_VVN a_AT0 relationship_NN1 where_AVQ you_PNP love_VVB to_TO0 hate_VVI them_PNP ._SENT But_CJC the_AT0 variation_NN1 Men_NN2 's_POS Health_NN1 fitness_NN1 director_NN1 Ebenezer_NP0 Samuel_NP0 C.S.C.S._NP0 wants_VVZ you_PNP to_TO0 try_VVI for_PRP his_DPS new_AJ0 All_DT0 Out_PRP Studio_NN1 program_NN1 ,_PUN Epic_AJ0 Abs_NN2 ,_PUN just_AV0 convince_VVB you_PNP that_CJT there_EX0 's_VBZ still_AV0 something_PNI to_TO0 actually_AV0 love_VVI about_PRP the_AT0 burpee_NN1 ._SENT 
The_AT0 exercise_NN1 ,_PUN a_AT0 burpee_NN1 to_PRP a_AT0 double_AJ0 hollow_AJ0 rock_NN1 ,_PUN cranks_VVZ up_AVP the_AT0 intensity_NN1 and_CJC forces_VVZ you_PNP to_TO0 keep_VVI your_DPS core_NN1 engaged_VVN and_CJC stabilized_VVN throughout_PRP ,_PUN which_DTQ will_VM0 not_XX0 only_AV0 target_VVI your_DPS abs_NN2 but_CJC also_AV0 protect_VVB your_DPS lower_AJC back_NN1 ._SENT 
"_PUQ In_PRP a_AT0 classic_AJ0 worm_NN1 burpee_NN1 ,_PUN everyone_PNI loses_VVZ core_NN1 tension_NN1 when_CJS they_PNP drop_VVB to_PRP ground_NN1 ,_PUN and_CJC it_PNP gets_VVZ worse_AJC as_CJS they_PNP fatigue_VVB ,_PUN "_PUQ Samuel_NP0 says_VVZ ._SENT "_PUQ The_AT0 hollow_AJ0 rock_NN1 is_VBZ a_AT0 mid-rep_AJ0 reminder_NN1 to_TO0 maintain_VVI core_NN1 tension_NN1 ._SENT You_PNP will_VM0 do_VDI fewer_DT0 burpees_NN2 ,_PUN but_CJC they_PNP will_VM0 be_VBI stricter_AJC ,_PUN and_CJC you_PNP 'll_VM0 definitely_AV0 still_AV0 get_VVB that_CJT heart_NN1 rate_NN1 up_AVP ._SENT "_PUQ 
On_PRP top_NN1 of_PRF that_DT0 ,_PUN you_PNP 'll_VM0 spend_VVI time_NN1 rolling_VVG on_PRP the_AT0 ground_NN1 (_PUL yes_ITJ ,_PUN really_AV0 )_PUR ,_PUN and_CJC that_DT0 has_VHZ more_DT0 value_NN1 than_CJS you_PNP think_VVB ._SENT "_PUQ In_AVP between_PRP the_AT0 lung-pounding_AJ0 portion_NN1 of_PRF this_DT0 move_NN1 ,_PUN and_CJC the_AT0 core_NN1 focus_NN1 ,_PUN you_PNP get_VVB to_TO0 hone_VVI an_AT0 underrated_AJ0 characteristic_NN1 :_PUN childlike_AJ0 movement_NN1 ,_PUN "_PUQ says_VVZ Samuel_NP0 ._SENT "_PUQ Rolling_VVG on_PRP the_AT0 ground_NN1 is_VBZ something_PNI we_PNP should_VM0 all_AV0 be_VBI good_AJ0 at_PRP ,_PUN and_CJC it_PNP integrates_VVZ upper_AJ0 and_CJC lower_AJC halves_NN2 of_PRF our_DPS body_NN1 ._SENT You_PNP work_VVB on_PRP that_DT0 here_AV0 ._SENT "_PUQ 
Want_VVB to_TO0 know_VVI just_AV0 how_AVQ to_TO0 do_VDI it_PNP ?_SENT Check_VVB it_PNP out_AVP ._SENT 
Step_NN1 1_CRD 
Drop_VVB into_PRP the_AT0 bottom_NN1 of_PRF a_AT0 burpee_NN1 ._SENT In_PRP this_DT0 variation_NN1 ,_PUN you_PNP do_VDB n't_XX0 have_VHI to_TO0 pause_VVI in_PRP a_AT0 plank_NN1 and_CJC slowly_AV0 lower_AJC through_PRP the_AT0 negative_NN1 of_PRF a_AT0 pushup_NN1 ;_PUN rather_AV0 ,_PUN just_AV0 flop_VVB yourself_PNX down_AVP on_PRP the_AT0 ground_NN1 ._SENT What_DTQ comes_VVZ next_ORD will_VM0 remind_VVI you_PNP to_TO0 do_VDI that_DT0 with_PRP a_AT0 little_AJ0 more_DT0 focus_NN1 on_PRP core_NN1 stabilization_NN1 ._SENT 
Step_NN1 2_CRD 
Gator_NN1 roll_NN1 onto_PRP your_DPS back_NN1 into_PRP a_AT0 hollow-body_AJ0 position_NN1 ._SENT That_DT0 means_VVZ the_AT0 lower_AJC back_NN1 is_VBZ pressed_VVN firmly_AV0 into_PRP the_AT0 floor_NN1 ,_PUN legs_NN2 extended_VVD out_AVP ,_PUN and_CJC the_AT0 arms_NN2 extended_VVN overhead_AV0 ._SENT Think_VVB legs_NN2 about_PRP six_CRD inches_NN2 off_PRP the_AT0 floor_NN1 and_CJC biceps_NN2 by_PRP your_DPS ears_NN2 ._SENT Remember_VVB ,_PUN the_AT0 farther_AJC you_PNP extend_VVB the_AT0 arms_NN2 and_CJC legs_NN2 ,_PUN the_AT0 harder_AJC your_DPS abs_NN2 have_VHB to_TO0 work_VVI ._SENT "_PUQ You_PNP can_VM0 always_AV0 scale_VVI the_AT0 move_NN1 and_CJC make_VVB it_PNP easier_AJC by_PRP not_XX0 reaching_VVG out_AVP as_CJS far_AV0 ,_PUN "_PUQ Samuel_NP0 says_VVZ ._SENT 
Step_NN1 3_CRD 
Do_VDB two_CRD hollow_AJ0 rocks_NN2 ._SENT While_CJS maintaining_VVG a_AT0 strong_AJ0 hollow_AJ0 position_NN1 ,_PUN rock_NN1 forward_AV0 and_CJC backward_AV0 ,_PUN using_VVG the_AT0 legs_NN2 to_TO0 generate_VVI enough_DT0 momentum_NN1 to_TO0 rock_VVI your_DPS back_NN1 off_PRP the_AT0 ground_NN1 ._SENT But_CJC do_VDB n't_XX0 go_VVI too_AV0 far_AV0 ;_PUN neither_AV0 your_DPS heels_NN2 nor_CJC your_DPS hands_NN2 should_VM0 touch_VVI the_AT0 ground_NN1 ._SENT After_PRP two_CRD reps_NN2 ,_PUN squeeze_VVB your_DPS core_NN1 to_TO0 stop_VVI your_DPS hollow_AJ0 rock_NN1 ._SENT 
Step_NN1 4_CRD 
Gator_NP0 roll_VVB back_AVP onto_PRP your_DPS stomach_NN1 and_CJC ,_PUN keeping_VVG the_AT0 core_NN1 engaged_VVN ,_PUN push_VVB yourself_PNX back_AVP toward_PRP a_AT0 plank_NN1 position_NN1 ,_PUN jump_VVB your_DPS feet_NN2 forward_AV0 and_CJC finish_VVB the_AT0 move_NN1 with_PRP the_AT0 classic_AJ0 burpee_NN1 jump_NN1 with_PRP full_AJ0 hip_NN1 extension_NN1 ._SENT 
To_TO0 both_AV0 elevate_VVI your_DPS heart_NN1 rate_NN1 and_CJC fry_VVB your_DPS abs_NN2 ,_PUN Samuel_NP0 recommends_VVZ performing_VVG the_AT0 move_NN1 for_PRP 3_CRD to_PRP 4_CRD sets_NN2 of_PRF 40_CRD seconds_NN2 on_AVP ,_PUN 20_CRD seconds_NN2 off_AVP ._SENT As_CJS you_PNP perfect_VVB the_AT0 form_NN1 ,_PUN you_PNP 'll_VM0 feel_VVI your_DPS core_NN1 engage_VVI throughout_PRP the_AT0 whole_AJ0 movement_NN1 ,_PUN which_DTQ will_VM0 carry_VVI over_AVP to_PRP bigger_AJC ,_PUN heavier_AJC and_CJC more_AV0 explosive_AJ0 movements_NN2 like_PRP back_NN1 squats_NN2 ,_PUN overhead_AJ0 presses_NN2 ,_PUN and_CJC clean_AJ0 and_CJC jerks_NN2 —_PUN and_CJC help_VVB you_PNP to_TO0 build_VVI Epic_AJ0 Abs_NN2 ._SENT 
