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.
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.
Notes:
- 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.
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What’s on deck for your Workout Wednesday?
Pilates Core Workout
Tone It Up Tabata Workout
600 Rep Workout
Cycle & Strength Workout
Tree Trimming Tabata Workout
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!
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!
How cute! Hope you’re feeling up to your run later :)
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!
Woah! This looks really tough. Love it!
Love the burpee! I’m trying to increase my weekly mileage, so I was up early for an 8 mile run before work.
Nice! I’m envious of your morning run.
My arms are screaming just looking at that workout!
I can’t believe you actually like burpees! I hate them, but they are a great workout. This one looks killer!!
Tried this on Saturday. It’s a keeper! My abs are still feeling those burpees.