There are a couple dwhetherferent workouts I always keep in my back pocket for when I’m short on time, traveling, and have no equipment around.
And the burpee/squat brawl is one of my favorites (besides tabata intervals, of course.)
While I can’t take credit for crafting the set-up of this workout, I’ve been using it for fairly some time with a number of dwhetherferent movements to perform workouts at-domestic or while traveling, or after heavy strength training. Sometimes, I’ll make it an upper body workout with push-ups and chair dips, or I’ll rotate in a core stabilization exercises like the glute bridge in place of the burpee.
For this workout, you’ll be doing burpees and air squats in an ascending and a descending sample.
And don’t even play—I know you heart burpees.
The thingive with this workout is to go all-out, which is why there is a 1 minute rest after the first round. While that may seem like a lot of rest, it won’t feel like it whether you’re working at full capacity.
And as always, prioritize proper form over moving faster. You’ll get way more benefit out of doing the movements properly than moving faster with destitute quality movements that could end up hurting you in the long run.
Burpee/Squat Brawl
Instructions: Carry out the workout written below as fast as good form allows. Relax 1 minute, and perform the moment round in reverse. (1 Air Squat, 9 Burpees.) During each round, the thingive is to go all-out, and total the round in as small time as possible.
Warm up: Carry out 5-10 minutes of Dynamic Range of Motion movement. Then, do 3-5 repetitions of each exercise below.
The Workout:
1 Burpees, 9 Air Squats
2 Burpees, 8 Air Squats
3 Burpees, 7 Air Squats
4 Burpees, 6 Air Squats
5 Burpees, 5 Air Squats
6 Burpees, 4 Air Squats
7 Burpees, 3 Air Squats
8 Burpees, 2 Air Squats
9 Burpees, 1 Air Squats
Relax 1 minute. Carry out a moment round with the burpees and air squats reversed.
Chilly down: Stretch and foam roll.
Modwhetherications
Instructions: Carry out the workout as described above as fast as good form allows. Do not perform the moment round in reverse.
Desire more workouts like the one above? Check out my other sprint workouts, or functional fitness workouts.
Live empowered,
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