Circuit Training Workout # 33 Burpee Hell

Need: Dumbbells, Step

Burpee Reverse Lunge 1m (reverse lunge each side at top)TO Push Up with Alternating Kick Out 1m TO Butt Pike Push Ups 1m Each Side (one leg push up flip and press up)

Alternating Single Leg Drops 1m TO One-Legged Burpees 30s Each Side TO Double Leg Drops 1m (core tight!)

Surrenders 1m Each SideTO Burpee Bounding Leaps 1m (jump into burpee, push up, bound forward)TO Sumo Push Ups Sumo Knee Lifts 1m (2 sumo push ups, jump up two sumo knees)

Wide Legged Plank with Alternating Arm Reaches & Half Burpee 1m (legs wide in sprawl, alternate lifting straight arm thumbs up, 4 times, complete half burpee & repeat ) TO Stepping Burpees with 3 Count Mountain Climber at Bottom 1m (step into burpee, complete 3 climbers, step forward to jump, repeat) TO Plank Butt Lifts 1m

Curtsey Lunge Knee Lift 1m Each Side TO Alternating Side Burpees with Knee Tuck 1m (jump out to side, lower into side push up, knee tuck) TO Diagonal Bridge Lifts 1m Each Side

Ground Up 1-Legged Push Up to Stable Hold 30s Each Side (with raised leg, lift and lower, once lowered support lifted leg with knee, hold) TO Burpee Step Up with Knee Drive at Top 1m TO Reverse Crunch Roll Up into Inchworm 1m

Tricep High Lows 1m (5s high, hold 5s low, repeat) TO Dumbbell Burpee Curl & Press 1m TO Touchdown Jack Jump Squats 1m

Single Dumbbell 2-Count Sit Ups 1m (dumbbell touches ground over head, lift & touch at chest, lift all the way up, lower in reverse order) TO Dumbell Burpee Man Makers 1m (renegade row after push up at bottom, press at top) TO Alternating Single Dumbbell Knee Tucks 1m (hold
one dumbbell horizontally overhead, bring forward tucking over alternating knees)

Plank Dumbbell Transfers 1m (move weight from right to left hand & place it further out, repeat other side, core tight) TO Wide Burpee Jump Squat & Prone Wide Star Lift 1m (wide jump squat, drop to mat, lift into star with arms & legs wide, pause, jump up & repeat) TO Leg Lift Rotations 1m (lift legs up-side-down-other side, dumbbells stabilize arms)

One Arm Side Push Ups 1m TO Hammer Swings 1m RIGHT Side (swing thru, raise into hammer curl, do 4 curls, repeat) TO Burpee Inchworms 1m (walk into extended plank, hold) To One Arm Side Push Ups 1m TO Hammer Swings 1m LEFT Side

Forward & Back Frog Leap Burpees 1m (forward hop,push up, back hop, push up, stay low) Ups 1m TO Alternating Leg Cross/Touchdown Abs 1m (reverse crunch with legs crossed , lower touch heel to floor, lift ,switch legs at top in reverse crunch, lower to floor) TO Burpee Plank Ups 1m (jump up into top of burpee, jump back to plank, walk from high to low plank x 2, repeat)