By Tara Ballard
I love burpees!! Well, that may a bit extreme, but I DO love that they hit so muscle groups in one fell swoop – upper body, core, legs, not to mention cardio….ahhhh, so good! I’ve been incorporating burpees into my workouts for quite a while now, and love adding movements to them to target certain muscle groups. This particular workout targets back and biceps, but as you will see, it also hits chest, triceps, core and legs as well.
This workout utilizes a Metabolic Effect concept called Compact Chains. Specifically, we will be up-chaining (adding reps) to one movement each round. As always, push as hard as you can until you have to rest. Rest as much as you need, then pick back up where you left off. Check the video at the bottom of this post for additional instructions and sample! :)
You’ll do each round for 5 minutes. Be sure to warm-up and cool-down as needed.
Equipment needed: dumbbells
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Time |
Exercise |
Weight Used |
Comments |
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**You will chain the bold movement up to 10 reps. If you get to 10 reps before time is up, start back over at 1 rep** |
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5 minutes |
Burpee/Push-Up/Row |
15-30lb dumbbells (I like to go heavy on this) |
Jump into burpee, perform one push-up, and Renegade row right and left. Jump in and stand, using lower body and keeping core tight. You will add a rep to the rows each time until you get to 10 reps. Alternate the row for reps right and left. |
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5 minutes |
Burpee/Push-up/Standing Double-arm Row/Bicep curl |
15-25lb dumbbells |
Jump into burpee, perform one push-up, jump in, stand and perform double-arm row and bicep curl. You will add a rep to the double-arm row each time until you get to 10 reps. |
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5 minutes |
Burpee/Push-up/Standing Bicep Curl/Shoulder Press |
15-20lb dumbbells |
Jump into burpee, perform one push-up, jump in, stand and perform a bicep curl and shoulder press. You will add a rep to the bicep curl each time until you get to 10 reps. |
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5 minutes |
Burpee/Push-up/Row/Extend/Rear Delt Fly |
15-20lb dumbbells |
Jump into burpee, perform one push-up, jump in, stand and perform double-arm row. Keeping elbows up, perform triceps extension and then bring arms down and perform rear-delt fly. You will add a rep to the rear-delt fly each time until you get to 10 reps. |
