Workout of the Week: Kettlebell Burpees

If you are not ready to become a paid subscriber, you can support my work with a one time pledge of support at a monetary value of your choice:

---

It’s time for another “Workout of the Week,” and like many of the prior workouts I post on Substack, this one is centered around the burpee. At this point, I am certain that there’s a faction of you who are quite possibly overjoyed, and another that’s more than likely annoyed by my obsession with burpees.

More than any other exercise, burpees are a staple of my workouts. They’re either the appetizer or the entree depending on the day’s goals. Lately, I have been equally as captivated about training with kettlebells. So why not combine them? At this point you’re either cursing me or champing at the bit. For those of you who are up for a real burpee challenge, you’re going to be completely fulfilled with this routine.

---

Some modifications and notes:

• I’m using a fairly heavy kettlebell (fifty-three pounds). You should choose a kettlebell that will allow you to maintain proper form with each rep. In my opinion, an ideal range for beginners to intermediates is sixteen to thirty-five pounds. Don’t worry if you’re using a lighter weight at the beginning. The idea is to develop a good form and feel for these exercises, and then progress to a heavier weight that coincides with your fitness level.

• For each exercise, I do a one pump kettlebell burpee, which means that I perform an incline push up from the plank position using the kettlebell as a base. You can choose to do the push up or not. If you don’t do the push up, you simply transition from the plank into the subsequent movement (i.e. squat, swing and/or deadlift).

• If you need to decrease the amount of rounds for each set, please do so! Repeating each set two or three times is perfectly fine.

• Rest for up to one minute after each round of reps.

---

Set one:

Ten kettlebell swing burpees

Repeat five times.

---

Set two:

Ten kettlebell squat burpees

Repeat five times.

---

Set three:

Ten kettlebell deadlift burpees

Repeat five times.

---

This concludes another “Workout of the Week” for your exercise enjoyment!

If you choose to do this routine, please let me know about your experience. And if you have any specific questions about this workout or general fitness inquiries, please reach out to me. I am always eager to hear from you!

Additionally, I am offering a personalized fitness consultancy to my paid subscribers! If you’ve been thinking about upgrading your subscription to Artfully Exercising, now’s a great time to do it!