Workout Routines

Badass Workout of the Week: Burpee Blast

We assess this hardcore reader-submitted workout. Can you handle it?

Sometimes, our fans can teach us a thing or two, which is why Muscle & Fitness will be showcasing a Badass Workout of the Week, submitted by one of our highly knowledgeable readers. Then our training experts will explain why they're so bad-ass, how how to make them badder; and what training style they work for.    

This week, Dan Trink, Director of Training at Peak Performance in NYC, tips his cap to this routine from our Facebook fan Chris. Let us know what you think, and show off your own workout at badassworkout@muscleandfitness.com. If we think it's worthy, we'll post it on the Muscle & Fitness website.

THIS WEEK'S OFFICIAL BADASS WORKOUT - THE BURPEE BLAST

By the end of this routine you will have completed 100 burpees and push-ups. The workout is timed so the idea is to blast through it as quickly as possible with minimal rest. You will need some dumbells, a Swiss ball, a kettlebell and a place to perform some dips. 

10 Burpees with push-ups
40 Mountain Climbers (20 Each Leg)

10 Burpees with push-ups
10 Squat Jumps

10 Burpees with push-ups
10 Tricep Dips

10 Burpees with push-ups
10 Shoulder Press (25 lbs. each arm)

10 Burpees with push-ups
20 Lunges (10 Each leg)

10 Burpees with push-ups
10 Squat Thrusts

10 Burpees with push-ups
10 Reverse Crunches

10 Burpees with push-ups
10 Kettlebell Swings (50 lbs.)

10 Burpees with push-ups
10 Swiss Ball Pikes

See what our expert had to say about this workout

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