- I finished this workout in 13:39 and did 30 burpees.
March 7, 2016
(This post contains affiliate links - please see what that means here). Need some motivation for your Monday? This was a really awesome, heart-pounding workout. I'm trying to get back in good cardio shape after struggling with virus after virus and my asthma this winter. It has not been easy, but I think I'm finally getting there! You'll need a pull-up bar, a kettlebell (I used 35#), a barbell and plates, and a box (mine is a homemade version of this), and an interval timer app (or this). I'm working on my pull-ups a lot, still using a band most of the time, but getting there! Warm up/Strength: 5 min EMOM of pull-ups - string together as many as you can each minute and then rest the remaining time. (My goal was 3-4 per minute) Workout: Set your interval timer to go off every 2 minutes. You'll do this workout for time, and every 2 minutes stop what you're doing and perform 5 burpees. Getting this workout done fast = less burpees! 3 rounds for time: 10 deadlifts (125#) 10 goblet squats (I used 35# KB) 10 bicep curls (I used 35# KB) 10 step ups on box (each leg, I used 20" box) 10 bent over rows (5 each arm, I used 35# KB) + 5 burpees every 2 minutes.