Kettlebell Burpee
Full-body workout! Kettlebell Burpees build strength & burn calories. Squat, plank, push-up (optional), then stand with kettlebells overhead.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
Starting Position:
Stand with your feet shoulder-width apart and a kettlebell in each hand, arms hanging straight down at your sides.
Engage your core and keep your chest up.
Squat Down:
Bend at your knees and hips, lowering your body into a squat position.
Keep your back straight and your knees aligned over your toes.
Place the kettlebells on the floor in front of you.
Jump Back:
With your hands on the kettlebells, jump your feet back to a plank position.
Your body should form a straight line from head to heels.
Engage your core and keep your hips down.
Push-Up (Optional):
From the plank position, perform a push-up if desired (lower your chest to the ground and push back up).
Jump Forward:
Jump your feet back toward the kettlebells, landing in a squat position once again.
Stand Up:
From the squat position, explosively stand up, raising the kettlebells overhead if comfortable.
Use your legs and core to drive the kettlebells up.
Repeat:
Lower the kettlebells back to the starting position and immediately go into the next repetition.
Perform the desired number of repetitions.
Tips:
Start with lighter kettlebells if you are new to this exercise.
Focus on maintaining good form throughout the movement.
Take breaks as needed, especially if you're new to plyometric exercises.