Welcome to Episode 18 of the Bloom to Fit Workout of the Week series.
In celebration of the 21 Day Burpee Challenge that’s happening this April, I wanted to put together a workout that included one of the most bad ass exercises on the planet: the burpee.
Whether you love the burpee or hate its guts, you’re going to find this workout refreshing.
Again, I encourage you to use a modified version (either a regression or progression) if you need to. Challenge your limits but always make sure you’re listening to your body and acting accordingly.
B2F Workout of the Week Episode 18: 50 Burpees Strong
Total time estimate to complete the workout: 20-25 minutes
What You’ll Need:
For this workout, you’ll need one kettlebell, a timer, and a bit of space.
Before your workout:
It is essential that you do a proper warm-up before you start the workout. This will prep your body for the intense nature of the metabolic workout. Your warm-up should consist of the following
- A few minutes of light aerobic activity,
- Corrective stretches (optional),
- A series of mobility movements.
For details on how to structure a good warm-up, see the Perfect Warm-up Series.
This week’s workout is 50 Burpees Strong.
This is a simple workout built around two of my favorite exercises: burpees and kettlebell swings.
For time, I want you to complete 5 total rounds of the following circuit:
- 20 kettlebell swings
- 10 burpees
Your objective is to complete all five rounds in the shortest time possible, ensuring that you use good form on all repetitions. If you need to rest at any point, then do so, but the timer does not stop until all 5 rounds are complete.
By the end of the five rounds, you’ll have completed 100 kettlebell swings and 50 burpees.
Here’s what the workout looks like:
Click play to watch the video.
After your workout
When your timer is done, start your cool-down session.
DO NOT sit or lay down. You need to gradually reduce your heart rate. Walk around taking deep breaths, do jumping jacks, or jump rope for a few minutes until your heart rates comes down.
Once your heart rate is normalized, finish your workout by going through a series of static stretches. You can click here for a full list of static stretches you can use.
Important muscles to be stretched for this specific workout: hamstrings, quads, calves, glutes, hip flexors, lower back.
Progressions and Regressions
There are a number of ways you can make this workout harder or easier, depending on your current fitness level and limitations.
Here are ways you can make the workout easier:
- Cut your swings down to 10 per round,
- Use a modified version of the burpee (no push-up or no jump),
- Use a lighter kettlebell,
- Rest 30-60 seconds between rounds.
Here are ways you can make the workout more challenging:
- Up your burpees to 20 per round,
- Use an advanced version of the burpee,
- Use a heavier kettlebell (level 1) OR do one-handed swings (level 2) OR do two kettlebell swings (level 3),
- Don’t rest between rounds.
I really underestimated the intensity of this workout. I decided to use it as a finisher to an already intense workout, but it really crushed me. Halfway in, I had no juice left. I felt wobbly on my burpees and had to take a few breaks between later rounds just to manage the whole thing. Next time I won’t make the same mistake.
This workout is harder than it looks. Both of these exercises are full-body exercises that combine strength and conditioning into one single movement. Combining them together is a deadly, but powerful concoction. I’m looking forward to giving this one another go.
Download the PDF
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I hope you guys enjoy the workout. If you have any questions about it, please don’t hesitate to ask in the comment section below. Also, once you try it, please do me a favor and leave your feedback below!