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Grab a kettlebell and set a running clock somewhere where you can see it. This three move takedown is simple in structure, yet challenging in execution. Start a timer of 6, 12, or 18 minutes and work your way through as many high-quality rounds of this combination of barbells and bodyweight as possible. Keep your form tight, but the intensity high, resting only to catch your breath. Repeat once a week, with the goal of beating your previous score.
01/ Get down to work
Hit the deck and start with 5 burpees. Squat down and place both hands on the floor between your feet. Return your feet to the pushup position before lowering your chest to the floor. Press back and jump your feet forward, before leaping into the air. Control your breathing and hold the explosive 5 reps for full effect.
02/ Swing for the Hurdles
With a wide stance, lean in at the hips and hold on a kettlebell in front of you Swing the weight back, high between the legs. Move your hips forward, building momentum to explosively pop the bell up to eye level. Drop the weight, returning to the hinge position and straight into rep 2 of 10.
03/ Put your feet up
Lie down with the kettlebell behind your head, ready for a proper core burner. Reach over your head and grasp the handles of your kettlebell. Using your weight as an anchor, lift your feet, bend your knees, and lift your hips by tucking your pelvis in toward your chest. Focus on squeezing your abs. Slowly lower your hips to the platform, but keep your legs raised. Stay in control, creating as much tension in your core as possible, for the full 15 repetitions.
04/ Get back on your feet
With three moves and 30 reps set, get back on your feet and start working on the next round of burpees. Keep your form tight at all times and keep those swings powerful and explosive, propelling the bell up with a strong hip thrust, then switch gears to do reverse crunches, closing the ‘hinge’ with controlled and (unbearably) slow movements.
