This Full Body Burpee Workout is killer. Its an updated version of the original double ladder workout, featuring the slam ball! Get ready to get sweaty!
Double Ladder Full Body Burpee Workout
This workout was originally published in January 2014. It’s been updated with fresh text, new equipment and new photos! Enjoy!
Heeyyyyy! Happy Monday! Do you have the day off too!? Gah, I just love days off!
Today, I’m brining you a full body burpee workout. It’s another from the archives and the original was a doozy. You guys, 200 burpees in a workout…and burpees were NOT the only move. That’s a wee bit crazy, amiright. Granted, I was working on that 1,000 burpee goal, so I had to catch up, but really, 200 is too much. So, I still went with the double ladder concept, but I added in the slam ball and cut back the reps significantly. We are going from 200 burpees to 55. I’d say that’s MUCH better! Like with last weeks No Equipment Burpee Burner, I included some text from original post below!
[bctt tweet=”Updated Double Ladder Full Body Burpee Workout #burpee #sweatpink @fitapproach” username=”burpees4bfast”]
Related: Upper Body Superset Workout
Burpees are killer. But I love them so.
I needed a quick, full body workout yesterday, so I searched some of my favorite bloggers and I found this kettlebell and burpee workout from Nutrition Nut on the Run. After checking out the workout, I was inspired to create my own burpee ladder workout.
To make up for my off day and do my burpees for Monday, I needed to do a total of 125 burpees. Check. Since I’m working on mastering
big girl pushups, I threw those in, along with some sumo squat to high pulls to target my hips and tushy, both of which have not enjoyed sitting down for work so much lately. And plank, another full body exercise that I think should be incorporated into every workout.
This double ladder workout will take about 23-25 minutes (what?! how?), depending on how often you need to rest. The only piece of equipment you will need is a kettlebell – 20-25lbs (or 2 10-12lb dumbbells). You are getting 2 workouts for the price of one. I went through the burpee/plank lateral kick portion and was sweating. That could totally be your workout for the day. The sumo squat/push-up portion didn’t even take 5 minutes (huh?! fo realz), so you could do it a couple times through if you want more.
- Slam Ball
This workout consists of 2 separate ladders. Complete 1 repetition of each exercise, except the burpee. After completing 1 rep of all exercises, complete 10 reps of a burpee. Continue, going up to the ladder to 10 reps for each exercise and down the ladder to 1 burpee.
Ex: 1 slam, 1 mt. climber (1 rep each leg) + 1 plank thrust, 1 squat thrust, 10 burpees. Next, 2 slam, 2 mt. climber (1 rep each leg) + 2 plank thrust, 2 squat thrust, 9 burpees. You’ll end with 10 reps of each move and 1 burpee.
** Be sure to reference HOW TO DO A BURPEE if you need a refresher.
- BALL SLAMS: Hold ball at chest height, feet spread slightly more than hip width apart, feet pointed out slightly. Raise ball overhead, keeping core engaged to avoid a hyperextended back. Throw or SLAM ball on the ground, using lats, upper back and chest muscles. Watch out if the ball bounces – don’t hit yourself in the face!
- MT. CLIMBERS & PLANK THRUSTS: With slam ball on the ground, assume plank position with core tight, pelvis tucked, glutes and quads tight. Bring one knee up to tap the ball, then the other. After the mt. climbers, jump both feet up to the ball and jump back.
- SQUAT THRUST: Hold ball at chest height, feet spread slightly more than hip width apart, feet pointed out slightly. Lower down into a squat position. At the bottom of the squat, drive through your heels, and press the ball overhead. Ensure you squeeze glutes and keep pelvis slightly tucked at the top.
- BURPEE: With slam ball at chest height, standing upright, with shoulders back and down, come into a squat, bringing ball in front of you on the ground. Either step or jump both legs back into a plank position, immediately lower down, touching chest to the top of the ball.. Push back up, keeping core contracted, snap hips and jump or step feet back up towards hands, coming back into squat position. Drive through heels and jump up with ball overhead.
[bctt tweet=”Slam ball meets burpees. Get ready for a sweaty workout! #sweatpink @fitapproach” username=”burpees4bfast”]
I’m partnering with MyTrainerSays to give one lucky winner a ‘My Trainer Says BURPEES‘ t-shirt!
Challenge starts Monday, February 20th and ends on Friday, February 25th. Share your photos or videos all week on Instagram. Winner will be chosen on Saturday! Be sure to use hashtag #YourBestBurpeeChallenge and #MyTrainerSays and tag me @burpeesforbreakfast!
Linking up with Wild Workout Wednesday ladies!
How was your weekend?! Saturday, we helped my parents move for a good portion of the day. I got home and did a little cleaning and put the final touches on a new nutrition client plan. We also ate all the doughnuts! Sunday, I helped set up at church, taught my Sunday class, had a client consult, went for a walk with The Hubs and fur child and went on a date with The Hubs. We went to this fun new brewery in the area and it was so good! The weather has been A-MAZING so far. I have today AND tomorrow off, so I’m planning on doing a little work and spending time outside!!
SO, TELL ME:
Do you think you would do 200 burpees in 1 workout?!?
What was your favorite part of the weekend?!