CRAZY KB Swing – Burpee Bonanza Workout (video)

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

Workout Recap 

(segment one)

  • 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.

(segment 2)

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.

(segment 3)

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 ;)

And – if you like it – it’s a sample from my Weekly Kettlebell Workouts program, on sale this weekend – get more details HERE.

Train hard, and talk soon –

Forest

 

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