Swing / Burpee Bonanza Workout (kettlebell “best of” series, part 4)

 

Today we’re on to part 4 of FVT Kettlebell “Best Of” Series.

Since 2009, I’ve written over 500 articles, shot over 200 videos, and created over a dozen products / home study courses … on the topic of kettlebells.  And in a recent reviewing / planning session … I realized that we have a LOT of great content pieces there … that the vast majority of our audience hasn’t seen.

So today we have one of the most popular workouts from the blog to share.  It’s called “Swing / Burpee Bonanza” … and it’s CHALLENGING!

You’ll burn fat, build lean muscle, and send your conditioning levels through the roof with this one … all in about 30 minutes … with a kettlebell or two and your own bodyweight.

Check it out:

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Swing / Burpee Bonanza Workout
CORE Kettlebell System

(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.

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With the ”Swing / Burpee Bonanza” workout, you’ll burn fat, build lean muscle, and send your conditioning levels through the roof … all in about 30 minutes, with a kettlebell or two and your own bodyweight.

Give it a try today!

– Forest Vance
Certified Kettlebell Instructor

PS – Check out my flagship program, the CORE Kettlebell System, at the link below:

=> CORE Kettlebell System