I have a great workout to share with you today! It’s quick, challenging and combines cardio and strength. Win, win!
This is a chipper style workout which means you “chip away” at the reps and finish all the reps of one movement before moving on to the next. I’m a big fan of chipper workouts. While it’s hard to do a one long set of a single movement, it’s nice to be able to check it off as done and move to the next. Although that’s not quite the case with this workout…I have put a challenging spin on it by asking you to work your way back up the chipper!
I tested this workout on a client this morning and she finished right around 20 minutes. Even though you have to complete all reps of each movement before moving to the next, feel free to break them into sets. For example, 5 sets of 10 wall balls. It can feel a lot more manageable that way!
Now, let’s talk about those burpee box jumps, shall we? I’ve programmed this workout so that you start and end with burpee box jumps for a big ole cardio and plyo challenge. Your heart rate will go up, up, up! I love burpee box jumps!
To perform the burpee box jump you will do a burpee and instead of jumping up and clapping overhead, you jump onto a box. Here’s a video demo…
I want to give you some scaling options for the burpee box jump:
1) Instead of chest to floor burpees just jump back to a high plank and jump back to standing
2) Scale the burpee by stepping back to high plank and stepping back to the feet
3) Use a lower box for box jumps (note…ALWAYS step off the box instead of jumping off)
4) Step onto the box instead of jumping onto it
Other items to note:
– I have had everyone scale to a lighter wall ball since the rep count is so high
– If you don’t have a kettlebell, use a dumbbell for the kettlebell swings
– I’m giving you an option between TRX rows, pull ups and bent over dumbbell rows because I know how much equipment availability varies for many of you. I want you to perform some sort of pulling movement here (because your wall ball and your burpee are both a push)
– Sit ups can be any variety you like, my client used an ab mat but not necessary
As always, let me know if you have questions and report back letting me know how it goes if you give it a try!
Happy burpee-ing! 🙂