Move It Monday: Burpee Blaster

Well, time for another Monday. That’s okay, though. It does mean another workout to share. And, boy, do I have one for you today. Are you ready to sweat?! I sure hope so!

First – a quick recap of my training this past week.

So, a few updates. I obviously didn’t run much this past week. I think I’m going to have to suck it up and take some time completely away from running. I’m still feeling okay to run and not injured so much anymore…as just burnt out, achy, and not even close to 100%. I have fought it – but I have to listen that my body is telling me to back off the runs. So I am. I will run strong again one day. I will! Until then, I have to be smart. Gotta run smart if you want to run strong.

You better believe I still manage some kick butt workouts, though. Good thing I absolutely ADORE strength training. It makes me happy and can give me just as much of a rush. You want a rush from weights? Then I suggest you try my Burpee Blaster Circuit. Oh….yes!

For this circuit, there are 3 different options for 3 different levels of intensity. Always make sure to begin with a warm-up of some dynamic movements or a few minutes of light cardio. Then, pick your workout option and get burpee-‘ing!! Note: For ALL workouts, complete 2-3 sets of 10-15 reps for each exercise.

Level 1: Superset Workout w/ Burpee Blast Between Each Group

Total Burpees: 50

Layout: Complete 10 burpees, then 2-3 sets of each superset group of exercises. For more information on supersets, visit my Superset Training “How-To”.

The workout will flow like this (with links to exercise demonstrations):

• 10 burpees
• Curtsy Lunge > Push-Up Rotation > Rest > Curtsy Lunge > Push-Up Rotation > Rest > Optional 3rd set of each
• 10 burpees
• Pendulum Lunge > Wide Grip Dumbbell Row > Rest > Lunge > Row > Rest > Optional 3rd set
• 10 burpees
• Up & Down Plank > Alternating Overhead Press > Rest > Plank > Overhead Press > Rest > Optional 3rd set
• 10 burpees
• Wall Squat & Bicep Curl > Dips on Ball > Rest > Wall Squat & Curl > Dips on Ball > Rest > Optional 3rd set
• 10 burpees
• FINISHED!

Level Two: 4 Group Sets w/ Burpees in Each Group

Total Burpees: 60-120

The workout will consist of 3 group sets with each group including a set of burpees and 2 exercise moves. The workout will flow like this:

• 5-10 burpees > Curtsy Lunge > Push-Up Rotation > Rest > complete 1-2 more times
• 5-10 burpees > Pendulum Lunge > Wide Grip Dumbbell Row > Rest > complete 1-2 more times
• 5-10 burpees > Up & Down Plank > Alternating Overhead Press > Rest > complete 1-2 more times
• 5-10 burpees > Wall Squat & Bicep Curl > Dips on Ball > Rest > complete 1-2 more times

Level Three: Circuit Format

Total Burpees: 75-150

The workout will move through each exercise in a circuit format with burpees interspersed regularly through the circuit. You will move from one exercise to the next with minimal rest between exercises. The workout will flow like this:

• 5-10 burpees
• Curtsy Lunge
• Push-Up Rotation
• 5-10 burpees
• Pendulum Lunge
• Wide Grip Dumbbell Row
• 5-10 burpees
• Up & Down Plank
• Alternating Overhead Press
• 5-10 burpees
• Wall Squat & Bicep Curl
• Dips on Ball
• 5-10 burpees

I did the level 3 circuit twice through before spin with 10 burpees each set of burpees. Let’s just say I was glad I ran out of time at the end of the 2nd circuit. I don’t know if I would have survived a third!

Don’t say I didn’t warn you!

Your Turn – Burpees? Love ‘em or hate ‘em? What was your best workout last week?

Tagged as: circuit workouts, exercises, fitness, full body, interval training, lower body, personal training, strength training, upper body

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