This workout is ridiculous.
We did it in my boot camp this last 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 …
(NOTE: In the video below, I grabbed a quick video of me going through segment 2. You could do this segment as a “finisher” sort of thing at the end of your regular routine … or do it as part of the full workout as described below.)
CRAZY KB Swing – Burpee Bonanza Workout
- 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 that one – IF you make it through
Train hard, and talk soon –