This quick-fire kettlebell and bodyweight combo packs a full-body punch in no time at all. Hitting your chest, back, legs; and, more importantly, your heart and lungs, this protocol is your express ticket to endurance and strength.
This workout uses a chipper format, which means you’re going to ‘chip’ away at the reps, completing each movement before moving on, resting as necessary to avoid failure and keep your form tight. As the relative ease of each movement increases, the reps climb, keeping you working at peak capacity throughout.
Get through all 250 reps as efficiently as you can, aiming to beat your time on any subsequent reattempts.
Burpee x 25
Squat down and place both hands on the floor between your feet. Jump your feet back into the top of a press-up and lower your chest to the ground (A). Straighten your arms and hop your feet forwards, before jumping into the air with hands on head (B)
Push-up x 50
Drop back into your plank position after your final burpee (A), bend your elbows to bring your chest to the floor (B). Keep your elbows close to your body as you push back up explosively.
Kettlebell Swing x 75
With a kettlebelll between your legs, hinge at your hips, swinging the weight backward (A). Drive your hips forward to explosively blast it up to eye level (B). Let the momentum return you back into the hinge position and straight into rep two.
Goblet Squats x 100
After your last swing, lift your bell up and hold it close to your chest (A). Sink your hips back and descend into a squat (B). Your elbows should come in between your knees at the bottom. Drive back up, tensing your glutes at the top. Repeat. Push yourself through these, you can probably do more than you think.
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