KB – Burpee Bonanza Workout

This workout is ridiculous. We did it in my boot camp this week, and every one hated it (but loved it at the same time).

You’ll hate it too – but you’ll burn a lot of kcals in the process, and you’ll feel great when you’re done.

You have been warned. Now try it at your own risk …

(warm up for five minutes, then -)

  • 12 body weight inverted rows
  • 12 push ups with a rotation (total)
  • 8 KB presses/side
  • 8 KB rows/side

Do this circuit three times with as little rest between exercises as possible.

Then, do as many reps as possible, with perfect form, of the following exercises in :40 intervals each. Take no rest between moves.

  • KB sumo deadlift
  • squat thrust
  • two hand kb swing
  • burpee, no push up
  • one hand kb swing (:20 per side)
  • burpee with push up
  • hand to hand KB swing
  • burpee with two push ups

Repeat this circuit three times.

THEN, set up two cones, ten yards apart. Run back and forth between the cones for :30 as many times as you can. Rest for :30. Repeat five times, trying to maintain or beat your pace from set one.

Enjoy 🙂


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