Killer Kettlebell/Burpee Full Body Workout

This workout is simple but deceivingly tough. Don’t let the fact that there are only two basic exercises fool you. This one will kick- your-butt.

But hey, what do you expect when a crapload of burpees are involved?

This is a great, fast basic workout that can be done if you are pressed for time and want to do a full body metabolic workout.

It will probably take you up to 15 minutes depending on your fitness level.

I set a goal of 12 minutes and came in at 10:54 so just under the wire and I really felt this bad boy the next day!

So before you get started, set a time goal, set your watch and then go for it.

No excuses on this one, you can squeeze this in right before your shower in the morning before going to work or starting your day.

The only equipment that’s needed for this full body workout is a kettle bell or a dumbbell and a stop watch.

I used a 40 pounder for the swings and it really caught up to me as you’ll see towards the end of the workout. (I need to work on these ☺).

Workout Description:

This is a reverse ladder routine where you will be subtracting 1 rep each set for 10 rounds.

Start: 10 burpees  followed by 20 kettle bell swings.

Next set:  9 Burpees, 19 Kettle bell swings.

Next set: 8 Burpees, 18 Kettle bell swings.

Keep going down 1 rep on each exercise until you get to 1 Burpee and 11 kettlebell swings, this is your last set.

Remember, no rest or as little as possible during the whole workout. Your goal is to complete this in as little time as possible but with maximum intensity all the way through.

You can do this workout as a stand alone or add this to your Max Tension days as a Max Metabolic Workout if you’re following the BodyMax 212°F program protocol.

So who’s gonna try & beat my time…anyone?




  1. dale says:

    can a person order your program and receive actual DVD’s and actual hard copy book/s? I find that e-videos and books are cumbersome and not easy to use….having to print things out to use is not handy….if I actually had a real book to hold and flip through….and real dvd’s to slide into the video player it would be much more appealing to me. I don’t have a computer handy to carry around with me either…I have a desktop at work…my wife has a laptop at home…but its hers….so this type of system doesn’t really work for me…I need the real thing…real DVD’s ….real books….

    • Mike says:

      Hi Dale, I am in the process of putting the hard copy products together but they are not available yet. If all goes well (fingers crossed) they should be available within the next 30 days. I am keeping a list of people who requested them and will shoot you an email when they become available.

      Have a great day!
      -Mike S.

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