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.
* * *
What’s on deck for your Workout Wednesday?
