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Burpee {Arm} Burner

July 24, 2013 by Hillary 10 Comments

Believe it or not, I love burpees. I know, I’m one of those people (they’re hard to find!). Most everyone detests the full-body cardio push-up exercise… not I. Burpees are effective, and they are challenging. They are cardio, and they are strength.

I call this workout the Burpee Arm Burner; in actuality, it is a full-body workout with an upper-body focus.

burpeeburner

What You’ll Need:

  • 1 kettlebell, 15-35lb. {I used 25lb.}

Exercises:

  • Kettlebell Swings
  • Push-ups
  • Burpees

For each of the 10 sets, decrease the swings by one rep and increase the push-ups by one rep. Finish each set with three burpees.

55 kettlebell swings / 55 push-ups / 30 burpees total

Yesterday, I posted my very first Instagram video demonstrating the three moves. Follow me @hillontherun to see it in action.

IMG 1959Notes:

  • You can modify the push-ups to make them more or less difficult: knee push-ups / tricep push-ups / hand-release push-ups.
  • You can modify the burpees by eliminating the push-up and/or jump for a less intense version.
  • This workout only takes +/- 10 minutes to complete. I would recommend adding it to another workout for a sweat-dripping good time :) 

Do you enjoy burpees and running? The Dirty Burpee Workout is just for you then. Oh, and if you want to join my burpee fan club, I’d be happy to have you.

* * *

What’s on deck for your Workout Wednesday?

 

Related Posts

  • Pilates Core Workout
  • Tone It Up Tabata Workout
  • 600 Rep Workout
  • Cycle & Strength Workout
  • Tree Trimming Tabata Workout

Filed Under: Fitness Tagged With: Burpee Arm Burner, Burpees, Kettlebells, Workout Wednesday

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Comments

  1. Lauren says

    July 24, 2013 at 7:07 am

    My workout today was a nice long walk with Elmo and some PT exercises (Hello, squats and wall-sits) to hopefully regain the strength in my legs! I loved your video demonstration on Instagram. Go girl!

    Reply
  2. Paige Cunningham says

    July 24, 2013 at 7:23 am

    I, too, love the burpee! I used to despise them, but now they are a favorite. Today my workout will be my 4 mile neighborhood route. I usually do it every Wednesday morning, just so I can see my favorite pair of friendly elderly twins on their daily walk. They are so inspiring! (Identical and always wearing a matching top in different colors, I swear they are out of a movie.)… but I didn’t feel so hot when I woke up this morning, so I’ll have to do it a bit later after getting some work done!

    Reply
    • Hillary says

      July 24, 2013 at 7:46 am

      How cute! Hope you’re feeling up to your run later :)

      Reply
  3. Christine@ Apple of My Eye says

    July 24, 2013 at 9:01 am

    Ohh baby!I kinda sorta maybe love burpees as well ;). There’s something about how hard they are and the worked-out feeling that you get after you do them that keeps me coming back for more!

    Reply
  4. Amy @ The Little Honey Bee says

    July 24, 2013 at 9:50 am

    Woah! This looks really tough. Love it!

    Reply
  5. Healthy In Cville says

    July 24, 2013 at 10:10 am

    Love the burpee! I’m trying to increase my weekly mileage, so I was up early for an 8 mile run before work.

    Reply
    • Hillary says

      July 24, 2013 at 11:01 am

      Nice! I’m envious of your morning run.

      Reply
  6. Katie @ Daily Cup of Kate says

    July 24, 2013 at 1:10 pm

    My arms are screaming just looking at that workout!

    Reply
  7. Sarah @ Making Thyme for Health says

    July 25, 2013 at 1:48 pm

    I can’t believe you actually like burpees! I hate them, but they are a great workout. This one looks killer!!

    Reply
  8. Lauren says

    February 24, 2014 at 6:52 am

    Tried this on Saturday. It’s a keeper! My abs are still feeling those burpees.

    Reply

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