Our Burn workouts are designed to increase your heart rate and get you working hard so that you can maximize the effects of your workout, both while you’re in the gym and for the recovery period afterward, when your body is consuming fuel in order to repair those muscles.
For today’s workout, you’re definitely going to find yourself out of breath! Each of the two circuits below contains five exercises. Complete each circuit four times, working for 30 seconds per exercise and resting for 15 seconds in between. You’ll need a kettlebell, medicine ball and dumbbells.
Circuit 1
Kettlebell Front Squat
- Stand upright holding a kettlebell in both hands at your upper chest with your feet shoulder-width apart.
- Squat down, sending your hips back, bending your knees, keeping the kettlebell at chest height.
- Push through your heels to return to the upright position, keeping your back flat throughout.
Push Up to T
- Support your body on your toes and hands with your elbows bent and your chest nearly touching the floor.
- Push up to a straight arm position, then raise one hand to the ceiling while rotating your body to the same side and look up at your hand.
- Lower your body back to the start position and repeat to the other side.
- Alternate sides with each rep.
Kettlebell Hand to Hand Swing
- Squat holding a kettlebell in one hand between your legs with your arm straight.
- Thrust your hips forward, swinging the kettlebell out and up to just over shoulder height with your arm straight and switch it to the other hand.
- Swing the kettlebell down in the other hand and repeat switching hands again at the top.
- Perform one rep on one side, then switch to the other side. Alternate sides with each rep.
Medicine Ball Hammer Slam
- Stand upright holding the ball at chest level with your elbows bent.
- Raise the ball up over one shoulder, rotating to this side.
- Bring the ball around overhead and explosively slam it to the ground between your feet as hard as you can.
- Squat down to grab the ball, then come upright and repeat to the opposite side.
- Alternating sides each rep.
Side Lunge Hop
- Stand upright with your arms by your sides.
- Take a step to one side, lowering your body down and leaning your torso slightly forward with your weight on the outside leg, keeping your trailing leg straight.
- Rapidly push off your outside foot, hopping to the other side into a lunge.
- Continue hopping back and forth from side to side, lowering down into a lunge on each step.
- Alternate sides with each rep.
Circuit 2
Dumbbell Rear Delt Row
- Bend over at the waist holding dumbbells with your arms straight and palms facing in, your feet hip-width apart.
- Raise the dumbbells up and outward to shoulder height, keeping your back flat.
- Bend your elbows slightly as you lift if necessary.
Kettlebell Alternating Goblet Reverse Lunge
- Stand upright holding a kettlebell by the handle in both hands at chest level.
- Step one leg back, dropping your knee to the floor and keeping your torso upright with the kettlebell at chest level.
- Push off your front foot to return to the start position.
- Repeat, stepping back on the other leg.
- Alternate legs with each rep.
Inchworm
- Start upright.
- While keeping your legs straight, bend over and walk your hands out into high plank.
- Pause and return by walking your hands back in towards your feet. Repeat.
Air Jump Rope
- Stand tall with your feet underneath your hips. Extend your arms at your sides and pretend to hold a jump rope handle in each hand. Perform a jump by lifting both feet off the floor at the same time. Land and jump again.
Figure 8 to Single Arm Squat
- Stand upright holding a kettlebell by the handle in one hand and by the ball in the other hand at chest height.
- Swing the kettlebell down and around the back of your leg and switch to the other hand as it passes between your knees.
- Perform a squat.
- Swing the kettlebell back up to chest height on the other side.
- Reverse the direction.
